The workout for 2/7/17 is...                                                   

  • By Leslie Friedman
  • 07 Feb, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 2/7 is...

Weekly Raffle Contest! Each day, you may earn 1 raffle ticket by:
- Doing the day's accessory work before or after class
- Doing 15+ minutes of mobility
- Bringing a friend to our 10am Saturday Community Class
That's a total of 11 tickets you can earn each week! The winning ticket will be drawn during the Saturday 10am
Community Class each week. More details and more ways to earn tickets coming soon!

EMOM 12:
1. 1 Clean and Jerk (at weight you'll use for round of 6 in the WOD + 10%)
2.Choose one of the following complexes:
A: 1 Pull Up + 1 Chest to Bar + 1 Bar Muscle Up
B: 1 Toe to Bar + 1 Pull Up + 1 Chest to Bar
C: 1 Kipping Swing + 2 Kipping Knee Raises
3. 15 Weighted Overhead Sit Ups (holding plate and pressing overhead at the top, not to toes) 35/25

For time:
12 Clean and Jerks (135/95)
9 Bar Facing Burpees
9 Clean and Jerks (155/115)
15 Bar Facing Burpees
6 Clean and Jerks (200/135)
21 Bar Facing Burpees
(12 minute cap) Must add your own weight after each round of C&J

Accessory Work:
Spend 8 minutes working on your Gymnastics benchmark using the work/rest ratio of 40s work/20s rest. Plan ahead 1-2 progressions you can alternate or work consistently

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