Open Gym Noon-7:30pm
Work on skills, make up a missed WOD, hang out with friends
Mobility Class 6:30-7:30pm
Recovery is key to improving and unlocking your full potential! Make this class a regular part of your routine, and watch the PRs come rolling in.
OLY Foundations is cancelled for this evening! We'll be back Saturday at 10:30am!
Feel free to do the OLY programming on your own, or with a friend during open gym. Any coach will be happy to help you and watch your form!
Stretch & warm up:
Pigeon stretch (1 min each leg x 3)
Peanut for t-spine mobility (4 min)
Backpack stretch x 2
Ankle stretch with band around rig (1 min each side x 2)
3 reps x 5 sets strict press (75-85% of 1RM) superset with 5 strict pull ups. No rest in between movements.
EMOM - 8 min
3 position squat clean. (Ground + hang from top of knee + high hang). Ask a coach to demo!