Posted by & filed under Workout of the Day.

Please remember the gym will open at 9am tomorrow!  There are no early classes.


Dynamic Warmup & Mobility: Minute 0 – 25
Legs & Shoulders – Spend a couple minutes rolling out your Lats and then your Quads and Glutes.
Coaches’ Choice Group Dynamic Warm Up

2 Rounds of a Gymnastic Warm up Complex:
4 Strict Hollow Scapular Pulls
4 Hollow Scapular Pull + Super Man (Tap Swings)
2-4 Pull-ups
4 Scapular Push-ups
4 Regular Push-ups
2 Rounds of Barbell Warm up:
3 Muscle Clean – Position 1
3 Strict Press
3 Power Clean – Position 1
3 Power Clean into Squat – Position 2
3 Push Jerks

Barbell Skill: Minute 26 – 30
In 6 minutes work up to a challenging Double “Touch and Go” Power Clean & Push Jerk.

Start the 6 Minutes with some weight on the Bar. Feel free to share the bar with someone that has a similar max effort Clean and Jerk. During the 6 Minutes you will be able to hit 2-3 warmup sets then maybe 2-3 Strong effort lifts. DO NOT max out, use these lifts to Grease the Groove for the WOD coming up. Keep your position strong as you are going from the first rep into the second. Weights should just be a touch to the ground, not slamming and not resting. Try to keep the tension on between the first and the second reps.

Workout: Minute 31 – 60
For time:
15 Burpees
10 Clean & Jerks 95 / 135
3 Rounds Cindy (5 Pull ups, 10 Push ups, 15 Air Squats
10 Clean & Jerks
3 Rounds of Cindy
50 Double Unders