Bring Your Own Friend Week is this week!! Please have your friends sign up beforehand.
BYOF – BH —— BYOF – WF
Today’s Workout
Warm Up
- 5 Sets
- 6 Plate High Pulls
- 6 Plate Rotations
- 6 Plate Presses
- 5 Sumo Inchworms + Down Dog
- 15 Ring Rows
- :30 Scap Pull Ups
- 10 Squat Thrusts
- 10 Pendlay Rows
- 5 Deadlifts
- 5 Hang Power Cleans
- 5 Push Presses
- 5 Push Jerks
- 10 Hang Power Clean & Jerks
- 5 Chest to Bar Pull Ups or 3 Bar Muscle Ups
Conditioning – “Two of a Grind”
Against a 30 min. Clock – Partner WOD
- 20 Rounds For Time – Alt. full rounds
- 7 Burpees Over the Bar
- 5 Hang Power Clean & Jerks (95#|65#)
- 3-5 Chest to Bar Pull Ups or Bar Muscle Ups (Sx: Jumping PU/Ring Rows)
- In the remaining time:
- Max Cal Row|Ski|Bike – Alt. as desired <1 min.
Accessory
3 Sets
- 15 Dual KB|DB Strict High Pulls
- 5-10 Plate WIndmills (each side)