*A Celebration of Eric’s life will take place at his home, Rockville Farm Market (205 Cemetery Road, Starksboro, VT), this Sunday, the 12th, starting at 1PM. All from the gym are welcome to come and show their support for him and his family.

WOD:

1) 8 sets of:

400m Run

1600m Assault Bike

Rest 3 minutes between sets. Flip-flop order each round.

2) Every 1:30 x 7 sets: Snatch Pull + 2 Snatch + Overhead Squat

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep.

3) Every 1:30 x 7 sets: Clean Pull + 2 Cleans + Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep.

4) Banded Front Squat: 3 sets of 2

Warm-up as needed. You choose the band tension (reference 7/12/18). Rest 2-3 minutes between sets. Build as heavy as deemed fit.

5) “Isabel” – AQAP: 30 Snatches 135/95

Anyway, anyhow. Get it done, be smart with your setup and positioning.

6) Russian Kettlebell Swings: 3 sets of 30

Rest 2-3 minutes between sets. Heavy as possible. Standard is bell to the shoulder.

7) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE