131202 ~ 1st Day of 7am Classes!

Hey...did you know that we now offer 7 am classes on Monday, Wednesday, and Friday?!?!?!?

Strength:

Every 2 min x 6 min

Squat 2/4 @ 95% 1 RM Front Squat

then..

EMOM x 4 min

Jerk Presses @ 75-80% 1 RM Jerk

Conditioning:

Complete 3 Rnds for Time

15 min Cap

10 Thrusters (135/95#)

20 HSPU

30 Pullups

40 Double Unders

Cash Out:

3 rnds

30 Hollow Rocks

50 Russian Twists (weighted if possible)

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