August 18, 2017

Friday

It's Friday... YEAH!!! Running club meeting tomorrow 7am 
but I'm not running an inch past 3 Miles :) 
Warm Up:
2 Rounds 
Row 400m
10 OH Squats (pvc)
15 Jump Squats 
1 Min Plank Hold 


Skill: Ring Rows 
10-10-10-10
Make sure you are directly under the rings, pulling your chest up :) 


WOD:
For Time:
30 Clean (115/75#)
20 Box Jumps (24/20")
30 Hang Cleans 
20 Box Jumps 
30 Jerks

**Remember Friday's are open gym! If you don't like the workout posted, don't complain, just make your own up. 

**Vancouver Mounted Police 😉

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