***8am Open Gym, 9am & 10am classes, Open Gym 11-2pm***
Conditioning
Complete With a Partner For Time
40 Clean n Jerks @ 60%
60 GI Janes
800m Partner Sled Drag 90/45#
60 GI Janes
40 Clean n Jerks @ 60%
WOD Notes: TD = 20-30 min. The CnJ (no squat) you must alternate back and forth with singles. GI Janes you may work at the same time (accumulate 60 each rd).
Assistance
a) Glute Ham Raises or GHD Hip Extensions – 4×12 (weighted)
b) One Arm Shoulder Press – 3×12 (each arm – heavy)
