July 11th WOD

General Warm up:

10 min PVC work going over Front Squat:

Key points

Hips Back

Weight in heels

Knees out

Elbows UP!

Strength: Front Squat

3 warm up sets

5 working sets of 5 reps (75-85%)


3 rounds:

10 Front Squats (135/95) (scaled: pick a weight you CAN DO 10 unbroken with)

50 Wall Balls (20/14)

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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups