05.11.2017

Hey Everyone!!

Renee has made it to regionals again this year!!
To celebrate and to raise some money to support her journey, we will be doing the “All the way Renee day” again this year!
The event board inside the gym has all the info you need, and I’ve posted it here aswell.
There will be more announcements as the date draws closer, but this is officially the first!

Warm up:

500m row then,
2 rounds, With empty bar :
10 power clean
10 Frontsquats (pause 2 sec. in the hole)
10 push jerk
+ 30 sec. Superman hold

Mobility:

10:00 cap:
1. Wrist stretch on floor and/or super front rack   2:00/
2. I.Y.T’s : 3x 5 with light DB

Weightlifting: 

[Every 3 minutes for 18:00]
6 Total Rounds
Build to the heaviest possible for this complex:

3 power clean
3 frontsquat
3 push jerk

Finisher:

Not for time:
10- 1 :
Ring rows
Reverse DB fly
Back extension