*Bring a Friend Workout Friday, October 3rd at 5:45 PM

Class:

1) Weighted Box Jumps: 5 reps Every 2 minutes for 7 sets

For this Box Height doesn’t need to be high, the emphasis is more on jumping high, not picking your feet up out of the way. Use Dumbbells in each hand for weighting the movement and use a 12″ Box.

2) Power Clean and Push Jerk: 3 reps Every 2 minutes for 7 sets

Start at a moderate weight and build as heavy as deemed fit. Focus on keeping your proper footwork.

3) 3 rounds AQAP:

21 Wall Balls 14/8

15 Ring Rows

9 Deadlifts 95/65

Extra Work:

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments