**Wednesday – September 12th**

It was the battle of the blondes yesterday at the 12 o’clock class! These ladies tore up the burpee box overs!

Strength:
10 rounds on a 90 second clock:
High hang clean
Hang clean
Low hang clean
*Work on speed and positioning. Add weight if movement is crisp. 60-70%.

Intervals:
10x250m row, rest 1 minute between efforts