2.27.14

THURSDAY

warm up– 5min Airdyne

Strength:

3×5 Front Squat (2sec pause at bottom)

Metcon1:

20min EMOM of:

ODD- 2 Hang Cleans/ 2 Jerks…225/155

EVEN- 3 Bar Muscle Ups

Metcon2:

Explode WOD

Auxiliary:

3×25 Reverse Hypers

LAST DAY TO SIGN UP FOR THE OPEN

We will be running the OPEN workouts Saturday at 12pm. Please contact me if you havent already if you need a different time to get your workout done and validated!