Workout of the Day

 
Strength:
15 min:
complete missed lifts
– practice
– 3×5
– Est 1RM / 75/80/85%

if none missed perform

weighted plank 5 sets for max time
then

 
Metcon:
21-15
-9

– front squat 40/30
– HSPU

 
Intermediate Class

 

come early during open gym to complete missed strength for this week.

 
Skill:
Clean
then

 
Cond:
“Bear complex”

Coach will perscribe weight

Post your scores to the Whiteboard.