Strength
Jerk
Work up to a 1RM. Split or power, whatever allows you to do the most weight.
WOD
Complete as many rounds as possible in 10 minutes of:
5 Push press, 95#/65#
10 Overhead lunge steps, 95#/65#
Ali demonstrating the strong overhead position that you'll need for today's WOD!
Raise your hand if you've gone to the 6am WOD in the last 6 months? The last year? Ever? You guys are missing out, cause the 6am crew is top notch! If you haven't been, then you might not know Dr. Shawn Bartley. Shawn is a chiropractor here in town, and has been with Evolve for over 2 years.
Shawn has offered up a cool oppotunity for you guys. If you're interested in talking with him or having him adjust ankles, knees, shoulders, wrists, or elbows looked at and/or adjusted, he's going to be in the gym from 4:45 to 5:30 on Fridays for several weeks. He's donating his time to you guys, so we appreciate that. If you're interested, come meet with him! Thanks Doc Shawn!!
