May 19

05202016 WOD



Every 3 minutes Bench Press 5 x 3
superset with 5 x 10 Ring Rows

15 minute Clock
Complex: 9 minutes to find max load
1 Power Clean + 2 Front Squats + 2 Jerks
+1 Hang Power Clean

6 minute AMRAP – move fluidly, not at record speed.
Score means nothing.
2 muscle-ups *Scale is muscle-up progression
4 Box Jump.  Choose your height.
*it is low volume for a reason.
Intended for max power output, not cardio.  Jump High and step down.  20 GHD situps *Scale is regular situps

*finisher WOD *extra credit
Air SquatS



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Member Spotlight Nathan Erskin

Member Spotlight Nathan Erskin

Over 40 Classes Offered Per Week

Over 40 Classes Offered Per Week
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