** Announcement **: Venus Weightlifting seminar today, the gym will only be open for regular membership for an 8:30am Community WOD class.

Community WOD (EVF360 & Crossfit)

Warm up

3 rounds:
10 scap pullups
5 pronated snow angels
10 cal row

Bodybuildling upper body strength

3 supersets:
A1 – 8 double DB bent over row
A2 – max effort UB pullups
— rest about 90 sec before starting another superset

Conditioning

Every 3 min for 4 rounds (24 min total) alternating between A and B (4 rounds of each)
A. Row 500/400m
5 hang squat cleans [BB: 135/95lbs, DBs: 2×50/35 lbs]
B. Run 400m
5 power cleans [BB: 135/95lbs, DBs: 2×50/35 lbs]