5pm Weightlifting Zoom Link:
Password: 125472
https://udel.zoom.us/j/94042980886
Strength
2 Cleans + 1 Jerk – 1 Set Every 90 sec x 6
—Start @ 75% & work up to a heavy single
Conditioning
10 RFT
8 T2B
10 Wall Balls 20/14# to 10ft
30 Double Unders
WOD Notes: Goal is 9-15 min. You should be able to maintain the same pace almost every round as you go through this. T2B sub = knee above hips or 10 weighted sit-ups (DB on chest – heavy or behind head – light). If you don’t have a WB you can do one DB thrusters in the front rack (hold both heads with your 2 hands). DU sub = 15 DU or 20 jumping jacks.
Thursday Schedule
Zoom Lifting Class – 5pm
Friday Schedule
Zoom WOD – 6:30am
Zoom WOD – 5:30pm
Zoom Happy Hour – 6pm