18.11.18

* Schedule Reminder! 18 November will run with an abbreviated schedule in observance of Prophet Mohammed's birthday. The schedule is as follows:


8:30AM Ladies Only
10:30AM Mixed Class
1:00PM Mixed Class
4:00PM Mixed Class
Open Gym until 5PM


Strength/Skill
EMOM 12
1: 3 TNG Power cleans
2: 1 Squat clean + 2 Front Squats
*Same weight for all 12 mins, as heavy as possible.

Conditioning
3 Rounds for time:
30 Cal row
30 Push ups
30 Single arm DB Hang clean and jerks (alternate every 5 reps) (50/35#)
In any remaining time:
AMRAP: Calorie row