21.2 “FRIDAY NIGHT LIGHTS”
Warm-up:
Jog the Box 4 min.
2 rounds of 7 Jumping Good Mornings, 7 Hang Clean, 7 Jerks
Dynamic Stretch
1 round of 7 Jumping Good Mornings, 7 Hang Clean, 7 Jerks
Strength: Clean & Jerk
3 Reps EMOM for 7 min.
Build weight to the finishing weight you will use in the workout.
WOD: VERNAL
For time:
3 rounds
Row 300/200m
8 Clean & Jerk 95/65
10 Pull-ups
2 Rounds
Row 300/200m
6 Clean & Jerk 135/95
8 C2B Pullups
1 Round
Row 300/200m
4 Clean & Jerk 155/115
6 Bar Muscle-ups
Icing:
Mobility Foam Roll the Backside
Download the WheelPay app.
We a switching our Credit Card transaction service from Mindbody to WheelPay. You will all be getting an email that will ask you to install the WheelPay app. If you pay with a credit card we ask that you do this, along with any other instructions that are given. For the most part you should not notice anything different. Your billing date will remain the same your membership amount will be the same, so you should not notice anything new. We are changing over in an effort to save the gym some money and provide better and simpler service. We know that questions will arise so please do not hesitate to ask Cal or Tami anything.
