Call Us: 609.915.8516

8/12/14

Please keep Kaitlin Hamilton and her family

in your thoughts and prayers. 

Warm-up: 

3x : Moderate Row 100m, Hard Row 100m, Easy Row 100m

2x : 10 Leg Swings, 10 Bow & Bends, 10 Groiners

2x: 20 PVC PassThroughs, 15 Sots Press (Holding the bottom of OHS position, press bar from back rack to overhead)

Barbell work/Skill (15-18 min.)

Power Clean, Back Squat, Front Squat, Overhead Squat

*Effective and safe way to get bar from shoulder to back rack

WOD: 

15 min. AMRAP

50 Back Squats

40 Power Cleans

30 Front Squats

20 Power Cleans

10 Overhead Squats

#135/95

Scaling:

Scale weight/number of reps. One barbell only. Bar comes from the ground!

 

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