110218

HAPPY FLEX FRIDAY!!!!

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Warm Up:Mobility.
-Stretch
- 2 rounds

• ​10 Goblet Squat with plate
• 15 Front Lateral Raise with plate
• 20 Thrusters with plate

WOD#1:Strength. 

• In 4:00 do 10 Hang Clean and Jerks AND 10 Toes to Bar
• In 3:00 do 8 Hang Clean and Jerks AND 8 Toes to Bar
• In 2:00 do 6 Hang Clean and Jerks AND 6 Toes to Bar
• In 1:00 do 4 Hang Clean and Jerks AND 4 Toes to Bar

**Use remainder of time as rest. If you do not complete the amount of reps is allotted time, move on to the next set anyways.

RX:135/95
Scaled: 95/65 and Hanging Leg Lifts

COOL DOWN: Endurance
EMOM for 1:30  x 7

• 10/7 Calorie Row
• 4 Burpees

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