• Joseph Luna

Friday night Lights 17.1 6pm-?


Kerry Chu's bday wod.

34 bears. 115/75

Dumbells power snatches 50/35

cal row

B)5x3 front squats.


Prep and warm up mobilize for the wod.

"Bergeron's open test"

20 min amrap of.

50 wall balls

50 double unders (150 singles)

40 box jumps 24/20

40 toes to bar

30 C2B pull ups

30 burpees

20 power cleans 145/100

20 jerks

10 power snatches

10 muscle ups

Post work out mobility.


Over head squats 5x3

Xebex bike/burpees over bar :30/:30 (folks can take turns doing this wod2 from "battleground"

Tabata (20:10)

4 rounds. .

Hang power clean 135/95

Ab Mat Sit ups

Over head squat 95/65

Double unders

Rest 1 minute after each round.

Score is total reps.


2k row for time

Go over technique of below.

3 super sets Of.....

Max toes to bar

Max ring dips

Max broad jump.

Mobility.(pm classes will watch & strategize adapt training for 17.1)


Morning classes will do 17.1 to be announced Thursday evening.

There are No evening classes on the Friday(s) of Feb 24, March 10th and March 24th

Friday Night lights/open wod heats begin after 6pm. Teams should arrive by 6pm to warm up and sign up for heats.

Saturday 10-12pm

Open Gym on Saturday at 10am for those who could not make it to Friday night lights they can make up or redo their 17.1 workout.

Sunday same as Saturday 930-1130


Dundee's birthday wod. 

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