March 8, 2017

7
Mar

March 8, 2017

METCON
12 minute AMRAP of:
3 rope climbs
12 shoulder to overhead Rx 135/95; Master55+ 105/65
50 double-unders (100 singles)

rest 10 minutes

7 minute AMRAP of:
10 power cleans 135/95; Masters 55+ 105/65
20 hand-release push ups (scale = push ups to a box)

ALTERNATE WORKOUT
10 minute AMRAP of:
8 bar rows
10 push press
50 single-unders

rest 12 minutes

7 minute AMRAP of:
5 hang power cleans
10 push-ups to a box

MOBILITY
2 sets:
1:00 each side twisted cross
1:00 saddle stretch
1:00 passive bar hang

HAPPY BIRTHDAY KIM NANCE & MARCO! 

Barbell Clinic

Reminder: we hold a free barbell clinic each Thursday at 5:30 PM. It is open to all members, regardless of level. Spend an hour fine-tuning your snatch, clean and jerk!