NOTE: No classes today, and gym is on Holiday Hours, so please plan accordingly.

WOD:

6 Rounds For Time – 20 Min CAP

155/110 weight on bar

5 Squats Cleans

10 Front Squats

5  Push Press

This’ll be a heavy grinder.  Goal is to make it under the cap, so make sure you can handle the weight in that time frame.  If it takes you 5 minutes to do one, round, you went WAY too heavy.

Scaling Options:

Bar weight -> As needed, but must use same weight for all 3 movements

Cool Down:

 Banded Quad Stretch x 2 min per leg

video courtesy of Alanna Colon

Banded Tricep stretch x2 min per arm

video courtesy of RFT Coaching