NEWS

MEMORIAL DAY WEEKEND:
Thursday 5/24 – NO barbell club
Sunday 5/27 – NO Rise-N-Grind
Monday 5/28 – TWO classes, 7a and 9a

WOD

“BBO”
21-15-9
Burpee Pull Ups
Cleans (165/115)

WOD Guidance & Goal: For the Burpee Pull Ups,  jump your chin above the bar with minimal pull. Each repetition will take between 4-6 seconds. Mentally, be ready to spend a good amount of time at this station. Choose a weight for the cleans you can complete 5 consecutive reps, fresh. Your pull might be smoked from the burpee pull ups, 2-3 reps at a time during the workout is expected. 

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ENDURANCE

2 sets
Run, Row or Bike for 11 minutes
:05 sprint @ min 1, easy pace remaining min
:06 sprint @ min 2
:07 sprint @ min 3
:08 sprint @ min 4
:09 sprint @ min 5
:10 sprint @ min 6
:09 sprint @ min 7
:08 sprint @ min 8
:07 sprint @ min 9
:06 sprint @ min 10
:05 sprint @ min 11
rest 3 min between sets