20 May 2016 20 May 2016
Friday 20 May 2016 '20 May 2016'

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Reminder that 6:30pm is Beer, Bros and Barbells! No regular scheduled class. Guys only. Bring every Bro you know!

1. Warm-up
4 slow rounds:
4 Nose and Toes HSPUs or seated KB/DB shoulder press
16 Russian KB Swings (moderate to heavy)
Then Row 500m at 80-90%

2. Strength
Back Squat 4×4 @75-85%
No oly’s belt or sleeves.

3. Met-Con
“Karen” – 150 WBs for time. Then find 1RM Clean and Jerk in 5 minute window immediately following WOD all within a 20 minute time cap.

4. Gymnastics Interval
For Time:
21-18-15-12-9
Cals on AAB
Toes to Bar
Rest :30 between sets

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