Explosive Strength
Strength
Plyo Push Ups (Score max height)
max height, or 3x max deficit pushups
WOD
“The Non-Flying Dutchman”
EMOM for 15min
3 Pull Ups
6 Push Ups
9 Air Squats
Max Clean and Jerks (65% 1RM)
**Score total clean and jerks
**If you fail to complete 1 C&J and a round, rest as needed.
3 Pull Ups
6 Push Ups
9 Air Squats
Max Clean and Jerks (65% 1RM)
**Score total clean and jerks
**If you fail to complete 1 C&J and a round, rest as needed.
$ Out
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Labor Day Schedule
Sunday 9.6.15 No Barbell Club
Monday 9.7.15 8:30am & 9:30am
**babysitting available at both times
Monday 9.7.15 8:30am & 9:30am
**babysitting available at both times
20sec. Max Hollow Rocks
20sec. Rest