July 2, 2018

 

a) WARM UP:

  • Get to the gym early and do 7-way hips prior to class.

4 Rounds:

  • 10 Air squats
  • 10 Dowel pass thrus
  • 10 Jumping jacks
b) STRENGTH: Back Squat

  • On the 90 seconds – 3 reps

** Start at 60% and add (10/5) every 90 seconds until reaching a heavy triple for the day.  Not a max – a challenging triple.  This should take about 7 or 8 sets, depending on how you feel today.

c) WOD:

Today’s WOD presented by our Member of the Month, Shannon Giles:

  • 18 power cleans
  • 12 pull ups
  • Run 200 m
  • 16 hang power snatches
  • 12 pull ups
  • Run 200 m
  • 14 power cleans
  • 12 pull ups
  • Run 200 m
  • 12 hang power snatches
  • 12 pull ups
  • Run 200 m

** Bar weight: 115/85

 

Posted in WOD