Wednesday, February 3rd

ANNOUNCEMENTS:
•Bring-A-Friend Is this Saturday at 8am
•February 15th, President’s Day, we will have open gym at 6-9am (no evening wods).

WOD #1: EMOM for 15 minutes, complete:
15 Pull-Ups or Ring Rows (1st minute)
14 KB Snatches (70/53) or 14 DB Snatches (2nd minute)
40 Double-Unders or 80 Single-Unders (3rd minute)

WOD #2: 5 rounds, for CALORIES, of:
1 minute Sprint
1 minute REST

Depending on the size of the class some people may perform the 2nd WOD first.

WEIGHTLIFTING:
1 Clean High-Pull + 1 Hang Clean (below knee) + 1 Clean – RM; 1@90%, 1@95% of RM
Clean Pull (controlled eccentric in proper position) – 4@85%, 3×4@90%
Front Squat – 2×4@65%, 3×4@70%