WOD

MONDAY


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Warm-up
Run or Row 400m
Banded Squats
Banded Front Rack Stretch
Hand Power Cleans
Front Squats
Shoulder Press
Bar Rocks

Weightlifting
Clean and Jerk Complex
Every 1:30 Complete (8 Sets)
1 Power Clean +
3 Front Squats +
1 Split Jerk

9/11 (Time)

For Time:
Buy In
2001m Row or Run 1.25 miles

Rest 1 Min

9 Rounds
9 HSPU
11 TTB

Hours

Monday5:00AM - 8:30PM
Tuesday5:00AM - 8:30PM
Wednesday5:00AM - 8:30PM
Thursday5:00AM - 8:30PM
Friday5:00AM - 7:30PM
Saturday8:00AM - 11:00AM
Sunday8:00AM - 11:00AM

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