Thursday November 27th 2014

Saturday's class time has been changed from 10am to 9am.  We will be doing a hero WOD in memory of Nathan Cirillo and Patrice Vincent.  Please share this with any one that may be interested in participating.  

Prep
5 min AMRAP
20 shuttle runs 
10 Push ups 
5 Broad jumps 

Ankle mobility 

Burgner warm up 
3 Position Clean 

Strength 
Clean and Jerk 
1-1-1-1-1-1-1

Clean Pull 
1-1-1-1-1-1-1

Conditioning 
Using the same barbell; 
4 min AMRAP
3 Hang power cleans 95/135
6 Lateral Burpees 

 Rest 2 min 

6 Deadlifts 95/135
9 Box Jumps 

Recovery 
Row 500m 
25 Banded good mornings 
Banded Hamtring distraction