9.2.16

Open Monday for 9am class only!

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BB CYCLING

1) Snatch: 15:00

to work to a 1rm

2) Clean & Jerk: 15:00

to work to a 1rm

Strength:

Weighted Glute Ham Raises

4x15

Same weight as last week

GST:

5 rounds

5 Strict Pullups

5 Kipping C2B

5 Bar muscle Up

rest as needed

Metcon:

7 rounds of:

20 Front Rack BB Weighted Box

Stepups (alternating) 75/55# 24/20″

10 T2B

Rest 1:00 between rounds