NEWS

POP UP CLINIC: TODAY Thursday (11.18) at 9:15a, James will be hosting another strength/oly clinic. The clinic will focus on Olympic Lifting, specifically the Bella Complex. The Bella Complex is: 1 clean + 1 shoulder to overhead + 1 front squat + 1 shoulder to overhead. Sign up on Triib!

WOD

“Apollonia”

METCON

AMRAP 20
15 Calorie Row
10 Power Cleans
5 Wall Walks

Weight: 155/105

MASTERS

AMRAP 20
15 Calorie Row
10 Power Cleans
5 Wall Walks

Weight: 115/75

MOVE

AMRAP 20
12 Calorie Row
10 Hang Power Cleans
3 Wall Walks

Weight: 95/65

WOD GUIDANCE & GOALS
AMRAPs are an opportunity to try something new. For today’s workout, push to the row to complete the calories in around :60, or use a heavier weight for the power cleans (2-3 consecutive reps), or do all 5 wall walks. Choose one movement to push you outside your comfort zone. Target 5+ rounds.

Courtesy of PRVN

Post Rounds to Comments.

HOME WOD

AMRAP 20
400 Meter Run
10 Jumping Lunges
5 Wall Walks

ENDURANCE

Rest