Warm-up:
Run or Row
Crossover Symmetry
20 Banded Good mornings
15 Squats
Inch Worms Down
Backwards Bear Crawl back
10 Scorpions
10 Bird Dogs
10 Dive Bomber Push ups
Warm up Clean and Jerk
WoD:
Every 4 minutes, for 32 minutes (8 sets):
Row 250 Meters
5 Power Cleans (155/105 lbs)
10 Shoulder to Overhead (155/105 lbs)
**Record working time
Mobility:
Roll Posterior
Lax to Shoulders
Mash Quads
Banded Hamstrings
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December Athlete of the Month: Tara Horstmeyer
December 3, 2023
November Athlete of the Month: Stephen Dangelo
November 3, 2023
October Athlete of the Month: Wayne Davis
October 20, 2023