Wednesday 8/12

WARM UP
3 rounds:
10 good mornings
10 meter toy soldier
10 kip swings
10 air squats
SKILL
Pegboard & legless rope climb
10:00 practice
WORKOUT OF THE DAY
For time:
50 wall balls
10 rounds:
3 deadlift
3 bar muscle ups
50 wall balls
RX: (275/185)
55+: (225/155)
Lv2: (315/205)
*18:00 time cap.
ANYWHEREX
SKILL
Overhead squat technique
5 x 5
WORKOUT
5 rounds for time:
5 wall walks
10 ring rows
15 calorie row
BARBELL CLUB
3 rounds barbell warm up
A) Split jerk from rack
5 x 5 for speed
B) High hang squat clean & jerk
10 x 1
*Build to 80% 1RM for quality.
C) OPTIONAL after class
1 1/4 front squat
5 x 3