HAPPY NEW YEAR!!! Classes today will be held at 9:30 and 12:30! See you then – big things are coming in 2015 so let’s start it TODAY!
Warm-up & Mobility: 15 Minutes
WOD: Perform 7 rounds of this untimed barbell complex, increasing in weight each rounds and resting as much as you want between rounds.
Within each round once you pick up the barbell you may not put it down until all movements are completed:
- 3 Deadifts
- 3 Hang Cleans
- 3 Front Squats
- 3 Jerks
Your last round should be a maximal work set. If you miss a lift or need to put the barbell down during any round, perform 15 burpees immediately. Your score is the weight on the barbell that you complete on your last round.
PLEASE know that if you are truly getting into a maximal work effort, you will hit failure and will do burpees – they are part of this workout and are not to be avoided. DO NOT FEAR THE BURPEE!!! If you make it through all seven rounds without failure, you should add another round. If you complete 8 rounds without failure, perform 35 burpees.
…For newer athletes that do not have mature lifts and max out quickly, we will also have a short bodyweight WOD for you.
Click here to sign up for today’s class.
