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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Oct 18 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
Pile of GOO(Time) Warm-up: 2 rounds not for time of: 500 meters of jogging, biking, or rowing 10 hip & back extensions 10 squats 1x Burgener warm-up with empty bar (45/35 lbs) The Burgener warm-up consists of the following: 3-5 reps of down & up 3-5 reps of dip, shrug, elbows high & outside 3-5 reps of muscle snatch 3-5 reps of snatch land 3-5 reps of snatch drop 3-5 reps of hang power snatch For time: 50 Dumbbell Busters, 50/35 lbs Dumbbell Burpee into a squat clean thruster Scaled: For time: 30 Dumbbell Busters, 35/20 lbs Optional Accessory: 3 rounds for quality of Dumbbell Front Rack Lunge, pick load, 30 m 20-30 m For quality: 15 Wall Walks 5-15 reps Slow and controlled.
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