Friday, October 7, 2022

Schedule Update:
Your coaches are competing at the MACCFest Competition all weekend!
Friday 6:30 PM WOD is cancelled.

Strength
In 14:00
Establish Heavy Complex: 2 Front Squat + 1 Split Jerk

FX: Every 2:00, 7 Sets
1-3) 1 Front Squat + 2 Split Jerk w/ 3s Pause in Split (↑)
4-7) 1 Front Squat + 2 Split Jerk (↑)

Conditioning
3 Rounds for Time:
200m Run
24 Wall Balls (20/14)
12 Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)
*10:00 Cap