8 Front Squats
8 Push Jerks
8 Hollow Rocks WOD-3 RFT (18Min Cap)
30 Air squats
10 Clean & Jerks 115/85 Strength
Tempo Back Squats 6×3 (32×1) @65-70%
*3sec descent, 2sec pause at the bottom, X=Explode out of the bottom, 1 sec at the top.
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At South City, we provide our members with an encouraging supportive fun path to achieving their fitness goals. Getting fit and healthy shouldn’t be boring. It should be fun, varied and done with friends!