2019-02-14 Tomorrow is the



Tomorrow is the IN-HOUSE COMP. NO Saturday morning class or Swole Saturdays. Open Gym from 10:30am onwards.

Split Jerk
2-2-2-2-2



Weighted Pull Ups
7-7-7-7

Finisher:
4 x
10 double KB press
10 double KB bent over row
*90sec rest
*can use DBs if in between weights


Fitness Option:
Push or split jerk
2-2-2-2


Fitness Option Metcon:
5 rounds for time:
40 double unders
30 Russian twists 20lbs (14lbs)
20 Pull ups/ring rows
10 MB squat clean thruster 20lb1 (14lbs)


For time:
150 Wall balls 20lbs (14lbs)
*Every 90ec perform 4 deadball over shoulder 65kg (45kg)

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