9
Jul
Monday 7-10-17
WOD
OPEN
1. Gymnastics Benchmark
Max Unbroken Ring Muscle-ups
2. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
3. Snatch Pull
(107%/3)4
4. Front Squat
60%/2
70%/2
75%/2
80%/2
(85%/1)3
5. Conditioning (Class WOD)
5 Rounds of:
6 Front Rack Reverse Lunges, 135/95 (Alternating)
6 Power Cleans, 135/95
20 Burpees Over the Bar (Lateral)
200m Run
6. Gymnastics Benchmark
For Time:
75 GHDSU
PERFORMANCE
5 Rounds of:
6 Front Rack Reverse Lunges, 135/95 (Alternating)
6 Power Cleans, 135/95
20 Burpees Over the Bar (Lateral)
200m Run
FITNESS
5 Rounds of:
6 Front Rack Reverse Lunges, 95/65 (Alternating)
6 Power Cleans, 95/65
20 Burpees Over the Bar (Lateral)
200m Run
Scheduling announcement:
July 29th and 30th, Closed for Level1 Certification.
August 6th, Bonnie&Clyde!!!! (Details coming)
