WOD

EMOM 20 odd minutes Gymnastics goat 1 even minutesGymnastics goat 2

“Kelly” 5 Rounds for Time 400m Run 30 Box Jumps 24, 20 30 Wall Balls 20, 14

Power Snatch 3×2 @ 70-75% Back Squat 3×3@ 80% Split Squat 2×12 each leg

10 Rounds for Time 30 Double Unders 6 Push Jerks 155, 105 10 Pull Ups

For Time 30 Clean and Jerks 135, 95 1 Mile Run 50 Toes to Bar 400m Run

Deadlift 3×5 @ 75% + 0-10# Back Squat 4×3 @ 85%

EMOM 10 Power Snatch +OHS +Hang pwr Snatch + OHS Alternate Sets Strict Pull Ups 5×10 DB T push ups 5×12

Regular schedule today. July 4th no classes. “Rene” 7 Rounds for Time 400m Run 21 Walking Lunges 15 Pull Ups 9 Burpees

No classes July 4th. Regular schedule rest of the week. Build to Max 3 Back Squats + 2 Jerks Back Squat  3×4 add 0-10# to... Read More