• Joseph Luna

Beach wod on Saturday aug 26th at 10am. Fun time/potluck beach day after. No classes or open gym at


Monday 

Hang power Snatch 

(Work up to a heavy)

B)4 rounds 

25 push presses 95/65

30 cal Row

100 double unders (300 singles)

Tuesday 

Turkish get ups 5x3

B)3 rounds 

30 pull ups

400m run

Wednesday 

Pause back squats (3 second pause)

5x3

B)10x2 minutes of 

200m run followed by max reps kb/db clean and jerks (Dbs 45/25, kbs 44/26)

Thursday 

Strict press  5x5

L-Sit 4x:30

B)200m walking lunges for time w/kbs 35/26 or dbs 45/25

Friday 

Work up to heavy 

Hang clean & push Jerk 

B)3 rounds for time

2 rounds of "cindy" (5 pull ups, 10 push ups, 15 squats)

1 round of "DT" (12 deadlifts, 9hang power cleans, 6 push jerks)155/105


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