Back To Normal & Strength Training
Welcome back to Normal! The holidays are officially over, and we are putting our noses back to the grindstone with our usual 6AM start to the day. Our class schedule on Friday January 2, 2015 is:
6AM
8AM
9AM
4.30PM
5.30PM
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Friday’s WOD
Cluster
Work to 80% of 1RM Clean & Jerk for 1×1 Then 2×3 drop sets. Both drop sets #25 less. Target #5 increase per week.
Deadlift
Work to 90% of 1RM Deadlift. Then 1 drop set AMRAP at 30-35# less. Target 12.5# increase per week.
EMOM 10 Min
2 shuttle runs
5 burpees
(Coaches, scale so that there is around .20 rest each minute)
2015 01 01