SUNDAY

WE had some good wods this week as we move a little toward more strenuous muscle building work during Part B and longer Part C’s. If you missed any og them, Sunday is a good day to come in at 8 with a buddy and give them a shot. The New Years Day chipper was great along, with the 36 minute emotm from Thursday.

8 AM Open Gym

9 AM Weightlifting

Part A

Superset

3X8

Barbell Good Mornings

Dual DB RDL

Good mornings should be moderate. EX 95/65

RDL, dual 50’s/35’s

Part B

Work to heavy Complex

Below Knee Squat Clean

+

Hang Squat Clean

+

1 Jerk

Part C

21-15-9

Knee Raises (RX+ Toes To Bar)

Med Ball Russian Twists 20/14 / per side

GHDs (Scaled V-ups or tuck-ups)