***8am & 9am classes. Open Gym 10-2pm***
Conditioning
4 Rounds For Time
10 Hang Power Cleans @ 65%
2 Rope Climb 20ft OR 2 Pegboard Accent
20/15 Cal Ski Erg
Run 400m
WOD Notes: TD = 17-23 min. HPC should feel heavy for 10 unbroken reps each round. RC scale = 4 up/downs or 15 ring rows. Heats will stagger 4 athletes every minute.
Assistance
a) Floor Press – 5×5 @ 85%
b) #abseveryday – Banded Static Hold: 4 sets (45-60 sec hold – each side)
—attach band to rig at shoulder height. With tension on band, resist rotation of the trunk with arms straight.
