Reminder that 6:30pm is Beer, Bros and Barbells! No regular scheduled class. Guys only. Bring every Bro you know!
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%
Back Squat 4×4 @75-85%
No oly’s belt or sleeves.
“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
Cals on AAB
Toes to Bar
Rest :30 between sets