23 November 2016
Wednesday 23 November 2016 ''

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picture by http://www.johnsonandsonsphotography.com/

*Schedule for this week!
Wednesday-normal
Thursday-closed
Friday-0900 and 1730 only!
Saturday-normal

1. Warm-up
2 Rounds:
20 Wallballs
30 Calorie Bike/row

2. Strength
Push Jerk – 5×5 @ 65% of your 1RM
3. Met-Con level 2
5 Rounds:
Run 400m
1 Round of
“DT”
12 Deadlift
9 Hang power clean
6 Push jerk
Weight goes up each round
155/105, 175/115, 195/125, 215/135, 235/155

Level 1
5 Rounds:
Run 400m
1 Round of
“DT” @155/105
12 Deadlift
9 Hang power clean
6 Push jerk

Base
5 Rounds:
Run 200m
1 Round of
“DT” @135/85
12 Deadlift
9 Hang power clean
6 Push jerk

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