Friday, November 21
“If your heart is broken, make art with the pieces.”
― Shane Koyczan
Announcements
We’ll be closed on Thanksgiving day, no classes. We’ll do one class on Friday, November 28, and then be back to normal schedule. Open gym is always available!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
15/12 cals Air bike (or same calories on the rower or 200m run)
7 hip & back extensions
4 deadlifts, starting from mid-shin
4 hang power cleans, starting from just above the knees
4 front squats
4 shoulder presses
4 clean & jerks, starting from mid-shin
Strength/Skill
20 min to find
Clean and Jerk 1RM for today.
WOD
For time:
15 Clean & Jerks, 135/95 lbs
30/20 Air Bike Calories
15 Clean & Jerks, 135/95 lbs
Athlete Instructions
Calorie Conversions
Concept 2 Rower 1.2x (36 cal)
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side