“Clean Slate” 5 Rounds: 9 Power Cleans (135/95) (115/80) 15 Push-ups 21 Squats 200m Run

Today may or may not be a TEAM WOD and it may or may not involve the stairs…. Show up and you will find out!

Conditioning AMRAP 17: 20 Calorie row/300 meter sprint 17 Power Snatches (75/55) 20 Box Jumps (24/20) 17 Wallballs (20/14) Midline 2-3 rounds 1 min Plank 20 russian twist 1 min boat hold 20 super mans or 15 back extensions on GHD

“Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk *Goal is to build […]

Active Recovery Day! Open Gym 5:30-6:30am & 5:30-6:30pm