Happy Birthday to our Newest Coach Cas! He will be taking both night classes so get in to wish him well or introduce yourself!

Strength: Push Jerk (false grip chest to ring pulp up between sets)

  • 70% x 4
  • 80% x 4
  • 90% x 4+

Wod: EMOM 10mins

  • ODD – 3 squat Cleans and Jerk (Touch and Go) @75% of 1RM
  • EVEN – 6-12 Chest to Bar Pullups

3mins Rest to set up

  • 8 min AMRAP
  • 20 Wall Balls
  • 20 Cal Row

Results (Click Here)


Start here

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