Call Us: 609.915.8516

Saturday March 19 2016

Thank you Sam for leading the charging alongside Kevo, Dave and Lora and ensuring everything runs smoothly. Couldn't have done it without you guys! Thanks @michaeldillphotography for the great photos.

Thank you Hamma for leading the charge alongside Kevo, Dave and Lora and ensuring everything runs smoothly. Couldn’t have done it without you guys!
Thanks @michaeldillphotography for the great photos.

NEWS:

*If you would like to repeat 16.4 on Monday, please sign up under the correct RSVP on WODHOPPER.

*The GYM will be closed tomorrow, Sunday March 20th because of a private seminar. There will be no open gym. Good luck to those attending Diane Fu’s Seminar!

WARM-UP:

A) Barbell Warm-up:

3x: 7 Deadlifts, 7 Hang Power Cleans, 7 Front Squats, 7 Hops over the Bar

*Increase speed with every round

B) Mobility Warm-up:

Focus on Hamstrings & Hip Flexors w/ Green or Purple Band.

C) WOD Prep Warm-up:

3x 5 Hang Squat Cleans + 5 Box Jumps

*Increase weight and height of box to prepare for WOD

WOD:

27 – 21 – 15 – 9

Hang Squat Clean #95/65

Box Jumps #24/20

SCALING:

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text