Friday Jan 11/18

Part A – GROUP WARM-UP: Coach leads class into dynamic warm-up

REMINDER: PLEASE CLEAN YOUR WORKOUT AREA / EQUIPMENT USED AND PUT IT AWAY. THANK YOU!

Part B- Weightlifting 
EMOM 8 Minutes
Odd- 6 deadlifts @ 70%
Even- 6 thrusters @50% best clean

Part C – Metcon
open workout 11.4
Amrap 10 Minutes
60 bar-facing burpees
30 overhead squats 120/90
10 muscle ups/ c2b pull up

Part D- Accessory
4 sets
8 Russian lateral step ups/leg@ double KB front rack

Part E– Stretching: Coach will lead the class into a cooldown & stretching! VERY IMPORTANT!