Strength
Back Squat 3×10 @ 80%
Conditioning
30 Overhead Squats 155/105lb
3 Rope Climbs 20ft
20 Overhead Lunges 155/105lb
2 Rope Climbs 20ft
10 Power Snatches 155/105lb
1 Rope Climb 20ft
Row 1000m
WOD Notes: OHS weight is 50% of your 1RM. If you lack overhead mobility, sub front squats/front rack lunges/power cleans and use less than 50% 1RM. Scaling for RC are 15/10/5 strict Pullups by round. Use a band that will challenge you.
Rage Schedule
Mon & Tues – Normal
Wed – Open Gym 9-3pm
Thurs – Closed
Fri & Sat – 9am & 10 classes. Open Gym 11-3pm
Shannon practicing Bar MU!