Out With A Bang
Leg conditioning aka effing the legs up. Heap of hypertrophy lunges to accompany our from squats today!
Then the “Can I switch the cleans and burpees around” WOD. The answer was no & you all accomplished it, no worries. Some shout outs to Kayla stacking it over bar & Courtney walking around the bar delirious instead of jumping.
Teens did cleans too and they were splendid. Then they annihilated a tabata row.
All round cleanliness to see Monday out with a bang. See you tomorrow crew!
Front Squats
6 FS + 20 DB Lunges
5 FS + 30 DB Lunges
4 FS + 40 DB Lunges
3 FS + 50 DB Lunges
WOD
3 Rounds For Time
18 Min Time Cap
30 KB Swings 24/16
20 Lateral Burpees
10 Hang Cleans 70/45
1 Gate Run
in WOD
