Tomorrow night at 6:30pm is the Ladies WOD & Wine Event. There will be a workout followed by a happy hour with a raffle. Tickets are $1 each or 6 for $5. If wine is not to your taste, approved feel free to bring your own drinks!
Workout of the Day
Strength/Skill, Week 3 of 4
Clean and Jerk
Build to a heavy single in 10-12 minutes, approximately 80% of 1RM. Once you hit the target weight, perform 3 singles, with approximately 90-120 seconds rest between lifts.
Pause Back Squat
4 sets of 2
You should be pretty warm following the Clean and Jerk, especially if you are hitting the lifts with a full Squat Clean. Take a few warm up sets, and perform 4 sets of 2 heavy Pause Back squats, with a 3 second count between reps. Like the C&J, take 90-120 sends rest between sets.
3, 6, 9, 12, 15, 18…rep rounds of
Wallball Shot 20/14
Kettlebell Swing 53/35