Friday

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Sometimes we forget about some of the amazing transformations some of our folks have made. You change ALOT with long term consistency and paying attention to nutrition. Chris T. here did just that.

WU
Burpee Basketball

Hang Clean Review

5 Rounds
3 Jump Shrug
3 High Pull
3 Hang Power Clean
*can ascend in weight as desired

WOD
6 Rounds NFT (18 Min Cap)
3 Hang Power Cleans (# ascending each round)
3 Weighted Pull-ups >DH> Banded
ADV: Hang Squat Clean & Muscle-ups

then

10-1
Ground to Overhead 
Burpee Pull-ups

RX = 115/75# or 53#/35# KB’s x2

Foundational
8-1 (15 Min Cap)
KB Headcutter (AHASP)
Burpee
Pull-up or Ring Row

Cooldown
7 Min Easy Row or Ski and Stretch

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