Monday 1/23

Jason or “J” as we call him on his namesake workout a couple weeks ago.

Gym News: We are going to be putting together a new order for SFH protein. If you want anything keep an eye on the FB group site for the posting or let us know via email. Remember they have the new “churro” flavor in pure whey. If you have never experienced a churro…that’s a shame!. https://www.sfh.com/shop/

Performance
15 Mins to Max Load Unbroken
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overhead

General Fitness
Every 3 Mins for 15 Mins (5 Rounds)
5-8 KB Deadlifts
5-8 Russian Swings/ Cleans
5-8 Goblet/ Front Squats
5-8 Shoulder to OH
5-8 Bent Row
*Can use single or Double KB’s. Can be broken up.

then

Teams of 4 – 4K Row Relay. 1 Min Intervals.
1 Works / 3 Rest

Movement WOD
30-40 Mins
3 Min Airdyne
2 Light Turkish Get-ups (per side)

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