Wednesday

Yoga/Mobility Tomorrow 4pm

19.5 (the last one) is announced 5pm tomorrow! 

Join us Friday afternoon to try 19.5 then dinner after!! 

Warm Up:

Run 400m

EMOM for 6 Min

20 Second Plank Hold 

8 Hang Cleans (45/35# bar)

Strength:

Clean and Jerk 

3-3-3-2

WOD:

Focus on form for this workout... NOT TIME!

21 Single Arm DB Row (each arm 50/35#)

9 Ring Dips (strict bicep to ring and full lock out)

30 Squats 

15 Single Arm DB Row (each arm)

12 Ring Dips 

30 Squats 

9 Single Arm DB Row (each arm)

15 Ring Dips 

30 Squats 

**for position of db row see video. Remember 1 arm at a time, only hold 1 dumbbell at a time for row to work on core stabilization!