Friday 170630

4th of July Hours – 7a and 9a ONLY!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

A. WOD: 5 RFT
600m Run
10 Zercher squats, from the ground
10 Tall Box Jumps. 30/24, but may add height if desired.

Advance: 165/105
Rx: 115/75

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

ABOVE and BEYOND:

B: Build to a heavy but not maximal Front Squat X2 + Jerk

C: Row easy for 15-20 min. Flush body to prepare for tomorrow, and get ready for next week’s retests.

Leave a Reply