Ryan is going to offer an Olympic weightlifting class while he is here in Granby. If you are interested see the flyer posted in the front room. We need 4 to make it happen. We are limiting it to 10.
WARM-UP:
2 Rounds of 500m Row , 10 Each Deadlift, Hang Clean, Front Squat, S2OH.
Dynamic Stretch
STRENGTH:
Front Squat
Warm-up your Front Squat then
(3/55)4 2 Count hold at the bottom of the Rep
(5/55)2 All reps at normal tempo
WOD: GONNA BE A BEAR
For Time:
5 rounds
200m. Run
5 Reps of Bear Complex
Men 95-105-115-125-135
Women 65-75-85-95-105
Add weight to the bar each round.
ICING:
Ring Dips (10)4