**No 7:30 pm Open gym tonight.
Pre-Wod:
Dynamic Group Warm-Up
4 Rounds:
10 Cal Row
10 Knee-to-Elbow
4 Split Jerk Left Leg forward
4 Split Jerk Right Leg Forward
2 Rounds:
6 Trap-3 Raise w/6 sec pause
6 Face Pulls
Banded Bent Leg Hamstring Pulses (2 min/side)
Skill: Toes-2-Bar Technique
Workout of the Day for Thursday, August 10th, 2017:
30 min EMOM*:
2 Split Jerk @ 80% 1RM
Toes-2-Bar
Cal Bike, or Row
*For the Toes-2-Bar & Cal Bike (or Cal Row) Choose a number that you can maintain for all 10 rounds. If you are not sure what to shoot for, use the first round to establish a baseline: work at 80% perceived effort for 40 seconds.