Wed 4-23-14

kellyAM

johnAM

Kelly and John from our morning class

Every journey begins with a first step. Your first step should be visiting a free class:
freevisitbutton

1. Doing too much
2. Shoulder Instability
3. Understanding positions during the pull
4. ‘I Never Told Anyone Not to Vaccinate’

Strength
Shoulder Press (3×5 75%)
Front Squat (3×5 75%)

AM Metcon (AMRAP – Rounds and Reps)
4 MIN AMRAP
12 Hurdle Jumps
12 Bar Rows
12 Plate Situps (holding a plate)
12 Elbows to hands

AM 1000m Row (Time)
Max Effort 1000m Row

PM Metcon (AMRAP – Rounds)
5 Rounds
every 2 min complete
6 OHS 115/65
6 HSPU
6 Power Snatch 115/65
6 Toes To Bar

PM Metcon (AMRAP – Rounds)
5 Rounds
every 2 min complete
6 Hanging Squat Cleans 115/65
6 Ring Pushups
6 Push Jerks 115/65
6 Chest to Bar Pullups