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Wednesday 11/15/23

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18:00 to perform: Clean (POWER OR SQUAT)
Warm up and build to: 3@ 80% — 2 @ 85% — 1 @ 90% — 1 @ 95% — 1 @97.5%+ (if desired)
METCON (17:30)
Every 3:30 x 5: (17:30)
200 M Run
3 Power Cleans (RX: Touch and Go, athlete choice on weight)
9 Burpee Box Jump Overs (RX: 24/20) (ADV: 30/24)
SCORE = Slowest Interval & Weight Used
OPTIONAL WORK:
3×12 GHD Hip extensions
3×8 Staggered Stance DB RDL

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Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

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