Monday – SPEED
Warm Up
Strict Pull Ups
Push Ups
Hollow Rocks
Strength: Hang Power Clean
Build to a Heavy Double
WOD
14 Rounds, Every 70 Secs
Odd: 1 PC + 1 FS + 1 Cl @ 70-75%
Even: 10 DB Push Jerks (m50/w35)
Monday – SPEED
Warm Up
Strict Pull Ups
Push Ups
Hollow Rocks
Strength: Hang Power Clean
Build to a Heavy Double
WOD
14 Rounds, Every 70 Secs
Odd: 1 PC + 1 FS + 1 Cl @ 70-75%
Even: 10 DB Push Jerks (m50/w35)
149 Main St. Nanuet,
New York 10954
IFA: 845-507-0766
Coaches/Staff:
Saro: 845-596-7829
Naz: 914-980-7752
Ines: 845-641-1801
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