WOD 11.22.2016 *Open gym 9-11 only*

Classes today at:

  • 5:30am
  • 5pm
  • 6pm

Open Gym 9am to 11am


1 mile run

rest as needed then

5 min barbell skill work with PVC

Perform three reps of each holding each for 10sec

  • Squatting quad clean position
  • Squatting quad front rack
  • Squatting quad front squat position

15-9-3

  • Clean 135# or 50-55 percent of 1RM
  • Ring dips

Four for the core - with coach. One minute in each of the following postions

  • hollow hold
  • side plank L
  • side plank R
  • bridge
  • quadraplex