Join us for a pot luck tomorrow starting after the 530 class. Bring your favorite dish and celebrate the clean eating champs and Stand Firm Cup champs.
WARM UP
2rds
Bike 20 Cals
10 Slamballs
10 Walking Lunges
Dynamic Stretch
Clean Warm up
STRENGTH
Squat Clean
6 min EMOM
3 position squat clean top to bottom
(6)2 (4)2 4 heavy singles
WOD
SLUSHY
For Time:
200m ERG
2 Front Squat 50% 1RM
200m ERG
4 Front Squat
200m ERG
6 Front Squat
200m ERG
8 Front Squat
200m ERG
10 Front Squat
ICING
20 GHD Sit ups
Reverse Step ups 20 reps