Today we’ll be testing “DT” to be retested in two months, be there or miss those gains!

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

 

Make sure to check out the rest of this week’s programming and how to take it on by clicking here!

 

Group Class Workout

 

Warm Up:

2 minutes on a machine (75-80%)

2 rounds: 15 Russian kettlebell swings, 12 goblet squats, 2 lap run

Finish with: 1 minute banded front rack, 15 PVC pass throughs, 15 PVC good mornings

 

 

Strength: Front Squats

Welded: 6×4  at 70-75% (every 2 minutes)

Welded Lean: 6×7 at moderate weight  

 

 

MetCon:

Welded:

“DT” (test)

5 Rounds

12 deadlifts (155#/105#)

9 hang power cleans (155#/105#)

6 push jerks (155#/105#)

*12 minute time cap

*Scale Accordingly! If your max jerk is below 205#/135#, do not do this workout at 155#/105#!

 

Welded Lean:

5 Rounds

12 deadlifts (95#/65#)

12 kettlebell swings (53#/35#)

12 dumbbell push press (30#/20#)

 

 

Mobility of the Day: Lower back stiff? Shoulder pain? Talk to your coach, we are here to help! Ask us!