Wednesday – 112316


Justin kicking off Jackie on Tuesday with a 1000 meter row.

Remember, no 7 p.m. class tonight.  Also there will be no classes on Thursday or Friday.  BUT, Scot will have the gym open on Friday from 10-12 for open gym.  Class on Saturday will go on as normal.

On your own, run 400 meters, then 3 rounds not for time:
10 PVC shoulder dislocates
10 Good mornings with empty bar
6 Goblet mobility squats with extended counter weight (pause 3 seconds in bottom)

Workout of the Day
For time:
60 back squats (205/143)
50 toes-to-bar
40 deadlifts
30 burpee box jumps (24/20)
20 snatches (135/93)
10 rope climbs

Perform 50 double-unders after every movement. The workout ends with 50 double-unders. The back squats and deadlifts are done with the same weight.  Take the back squats out of a rack.  This workout is capped at 40 minutes.

Post your scores to the Whiteboard.

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