December 7 2016

 Class at 5PM and 6PM Today

Conditioning:

Three rounds of:

Bike Calories
Sumo deadlift high-pull 72/53
Box Jump,20/16
Russian KB Swing 72/53
Pullups

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the bike where each calorie is one point.

Strength:

Front Squat 

7-7-7-7-7