*This Friday East gym will close after noon class to set up for our annual competition, The DragonBowl! If you want to come spectate on Saturday, show up anytime between 9am-2:30pm to catch the action!*
Skill/Strength:
Every 1:15 for 12 Rounds
1 Squat Clean
3 Rounds at 75%, 3 at 78%, 3 at 81%, 3 at 84%
Metcon:
5 Rounds
50ft Walking Lunges
50 Double Unders
10 Chest to Bar Pullups
-10 min cap
-Scale DU to 100 SU
Mandatory Mobility:
3 min lat smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
3 Rounds for quality
40 Medicine Ball Russian Twists, pick load
20 Kettlebell Side Bends, pick load
