Strength: Press 4x5 (75-80% of 1rm)
DB Row or T-bar Row 3x8
Conditioning:
For Time: 30 Clean and Jerks (185/135) (155/105) (135/85) 7 Toes to Bar: On the minute
So you will complete 30 C&J but once the min hits 1:00, you will stop and do 7 T2B...once u complete the 7 T2B you will continue with the C&J until min 2 hits........
Partner WOD; Split Reps 100/80 cal row 100 Back squats (115/75)(95/65) 100 Push Press 100 Front Squats 100 pullups 100 KBS...
1 Dumbbell Manmaker (push up + row/row) 2 Devil Press (50/35)(45/25) 3 Push Press (115/75)(95/65) 4 Thrusters (115/75)(95/65) 5 Pull ups...
Reminder Christmas week hours: 12/24: 9:30 ONLY 12/25: Merry Christmas 12/26: 9:30 ONLY 12/27 Normal Schedule 5 & 6am 12/28: 8, 9:15,...