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14 July 2020 – WE ARE OPEN! You must be registered!

5
Jul

14 July 2020 – WE ARE OPEN! You must be registered!

14 July 2020

Warm-up: 500m Row, then 3 sets: 12x wall Ball Push Press shots, Length of Gym Bear Crawl, 10x  Ring Row. Run the Block!

Strength: EMOM 8:00: 4x Push Jerk (light / moderate load – unbroken for all sets mechanics focused).  

Stamina: 4 Rounds, not for time: 12x Renegade Row (45/30), 20x Double arm DB Ground to overhead (45/30), 100m Farmer carry. 

WOD: 5 Rounds:  (Allow for about 30 Minutes for this!)

  • Block Run
  • Power Snatch 10@75/55, 8@95/65, 6@115/75, 4@125/85, 2@135/95
  • 10x Box Jump (24/10)

Note: Please make sure no one is setting up any bars with 10# plates on them. If they are, they can not drop them! 

Cool Down: 5 Sets:  Planks 1:00 on/off

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