Strength:

Clean Complex: 1 Power Clean + 2 Front Squats + 1 Squat Clean x 5
*power clean, front squat, front squat, drop the bar, then immediately set
up and pull for a squat clean
*~20 minutes

WOD:

2013-open-logo-blue-1-1024x796

21-15-9
Wall Balls (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
KB Swings (1.5/1)

CONDITIONING WOD:
4 Rounds
400m Run
20 OHWL
20 Sit-ups
15 Push-ups


Momma’s Quote of the Week:  “When I train, I erase all the limits and expectations of what I can do. I am powerful and anything is possible.”—Camille Leblanc-Bazinet


The Open Season is upon us!

The 2018 Intra-Gym Open will take the same format as last year:
-Team Competition (five workouts over five weeks)
-Rx’d & Scaled Divisions
-Fitness and Lifestyle Challenges
-Social Media Shenanigans
-Prizes for the top Teams

The cost to participate in the Intra-Gym Open is $20 (you do not have to
sign up for the open on the Games site)

Please email Mie (yoshidragonaga@gmail.com) with the following information
to sign up:
1) Rx’d or Scaled Division
2) Payment by cash or draft account