Reminder! Kickboxing tomorrow night at 5:15 (we’ll still have our regular group class as well)

Jerk Technique Tall Jerk: focus on speed under the bar 5X5 (should be light being that there is no dip and drive) then Pause Jerk (hold at the bottom of the dip and drive) 5X2 these should be heavy while maintaining a good dip and drive position

Wod 3 Rounds 10 Bench Press (135/95) 20 Box Jump (24/20) 400m Run

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A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#


A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows


A. Conditioning “Nancy” 5 Rounds For Time of 400m Run 15 Overhead Squats (95/65) or Goblet Squats 20 MINUTE CAP