3 September 2016 3 September 2016
Saturday 3 September 2016 '3 September 2016'

14053740_10157378127775061_5389167218670288801_oNormal schedule as of right now.  0900 open gym, 1030 WOD.  Check the website and Facebook page prior to heading to the gym for any changes.

1. Warm-up
Twisted Cross 2:00/side
30 Band Pull-Aparts
Then
3 Steady Rounds:
20 Push Ups
20 Cal bike/row
10 Double Kettlebell Front Squat

2. Strength
Bench Press – 1×4 @75%, 4×4 @80%

3. OLY
Pause Low Hang Squat Clean – 6×3 @70-80%
Clean and Jerk final rep of each set. Drop and reset

Metcon will be on the whiteboard. Be prepared for anything!

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