Workout of the Day: Monday, 21-November-2022
Announcement
<p>Schedule for this week</p><p>Wed no 6:30 pm class</p><p>Thu Closed</p><p>Fri 9 am class only</p><p>Saturday regular hours</p><p>Sunday closed</p>
Warm-up
<p>3 Rounds</p><p>1 min Lunge Hold 30/30</p><p>30 sec Hollow Hold</p><p>10 Ring Rows</p><p>then</p><p>2 Rounds</p><p>10 Elbow Rotations</p><p>10 Thrusters</p><p>5 TTB</p>
Squat Clean and Jerk (Weight)
<p>12 EOMOM</p><p>2 Squat Cleans and 1 Split Jerk 75%</p>
Metcon (AMRAP – Rounds and Reps)
<p>7 AMRAP</p><p>20 Front Squats 135/95</p><p>40 DUs</p><p>20 HSPU</p>
Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>