Wednesday 160622

Womens Tank

T-shirts/Tank ORDER – Place your Order by WEDNESDAY June 23rd, 8pm!!! A short turn around time so we can get them back by July 2nd!! More color options available for the t-shirts. Short notice but timing is everything 🙂  Order today, pay when the shirts arrive!!! Don’t miss out! If you can’t make it in to order, send and email to with your color and size before 8PM tomorrow. 

Dynamic Warm-Up – Mobility
Prepare for..
Skill-Endurance Test:
Death by row/bike for 10 min.  Start at 2 cals and increase by 2 cals every minute on the minute 

 Clean Complex from the hang
2 pulls+1 power+2 squat
 50%, 60%, 65%, 70%, 75%. 

WOD: 10 Minute AMRAP of:

15 Box Jumps
10 Thrusters 95/65, 75/45, 55/25
Rest 3 minutes
4 x 12 Ring Push Ups Tempo 3 down 1 up (3,0,1,0). 

*Scale weight of movement as needed for smooth mechanical progression in A and B. Ask your coach for help.


Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then see additional programming on white board.

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