Thursday June 6th WOD


Bench Press 4x8 @ 75%

Tricep ext: 3x8 heavier then last week


Every 5 Min for 3 Rounds -200M RUN -8 Thrusters (115/75)(95/65)

-200M RUN

***Rest remainder of 5 min

The way this works is, you have 5min to do 1 full round. The goal is to get at least a minute rest. Choose your weight wisely and if your first round takes you 4 min or more, lighten the weight or drop the reps The run should take about 1:10-1:30 min each time. You should try to run pretty hard since there is scheduled rest.

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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