12.17.16 “Storm’s a Brewin”

December 16, 2016
We are OPEN for regular schedule. Drive slowly.

We are OPEN for regular schedule. Drive slowly.

FITNESS & LIFESTYLE
SATURDAY SWEATFEST

“Storm’s a Brewin”
1000m Row
then
5 Rounds
10 Jerks (135,95)
5 Muscle Ups
then
200 Double Unders

L2- Subsitute for muscle ups today is 10 chest 2 bars
L1- Subsitute for muscle ups is 10 Strict pullups

SPORT & PERFORMANCE
A. GOAT WARM UP
AMRAP 10 Minutes
Work on 2-3 Gymnastic Goat Movements keep the reps low and the skill and efficiency high

B. OLY
1) Work up to a heavy 2 Rep Jerk Balance
2) E2M for 14
2 Split Jerks — Hold last jerk for 5 full seconds in perfect positions
–add weight each set up to a max

C. METCON
1000m Row
then
5 Rounds
10 Jerks (155,105)
5 Muscle Ups
then
200 Double Unders

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