• TUESDAY 12/17 – There will be NO 6:30PM Class due to a Coaches appreciation event.

“Perfect Occasion”
50 Calorie Bike
then
3 Rounds
5 Hang Cleans (185/135)
50 Sit Ups
then
50 Calorie Row

WOD Guidance & Goal:
Complete Bike in 3:30-5 minutes. Choose a weight you can cycle 3 reps in a row (heavy). Push pace on the sit ups. The row is the last exercise, get after it (2:30-4 min). Target 12 minutes. 

Post Time to Comments. Compare scores HERE.

3x1k, 2 min rest

Courtesy of Burgener Strength

1) Front squat
Work up to a 2 RM

2) 3 Rounds
10 strict toes to bar
rest :60
12 weighted ghd back extensions (45/25)
rest :60