Posted around the GYM is information on this years “Clean Eating Challenge”. If you have not looked it over please do so in the next few days. We will start CLEANING UP very soon!!!!
WARM-UP:
1k Row
Dynamic Stretch
STRENGTH:
1 Deadlift + 1 Squat Clean + 1 Cluster Complex
2 Reps EMOM for 4 min.
1 Reps EMOM for 4 min
Work this complex up to, and at least 1 wt change above your WOD wt.
WOD: ABSENTEE OWNER
For Time:
Buy in – Row 1000/800 then
3 rounds of:
10 Thrusters 115/75
15 Deadlift
30 Skier Jumps over the bar
Cash Out – Row 1000/800
ICING:
KOT – Nordic 10 reps
Tabata – Mtn Climbers / Deadhang