Monday, September 25th

Cordis Barbell Club registration is live, email Dru at: cordisbarbell@gmail.com to reserve your spot! Performance Support is also up and running, email Dru at: cordisperformance@gmail.com to inquire! 

 

STRENGTH

1RM Clean & Jerk

 

WOD

4 Rounds 

3 MIN AMRAP 

2 Clusters 135/95lbs 

4 Push Jerks 135/95lbs 

Rest 1:30

*Each set must be done unbroken

 

ACCESSORY

5 Sets, for quality 

7 Parallette HSPU

14 Chest to Bar Pullups

60 Sec Hollow Hold

 

FIT

18 MIN EMOM

1) 18/14 Cal Row

2) 14 KB Swings

3) 12 Pushups