*WOD PATHS: An Explanation Of Our New Programming Structure HERE

Pre Class:

1) 20 minutes EMOTM: Odd, Wall Balls, Even, 5 Touch and Go Deadlifts

If you’ve got a solid Wall Ball go to the heavier ball. Deadlifts should be Touch and Go, work heavy, but don’t completely kill yourself.

2) Clean and Jerk: 10 sets EMOTM x 1 Rep

Start at around 60% of your 1RM. Build as heavy as you deem fit. All lifts should be a Squat Clean and Split Jerk.

Class:

3) AQAP:

3 rounds of…

7 Power Snatch 165/113

7 Bar Muscle-ups

then

3 rounds of…

14 Front Squats 165/113

14 Toes-to-bar

then

21 Dumbbell Burpee-Over-Box 70/50 @ 20″

If you are planning to do this workout you will need to do it at 10:30, there will not be space to do it in the earlier classes.

Extra Work:

4) Pull-ups: 50 for time

Keep track of total time and attempts to complete.

5) Sled Drag: 400m

Light. Focus on consistent movement. Driving through your heels.

6) Single Leg KB Deadlift: 3 x 12/side

Rest 90 seconds between sets. Heavy as possible.

7) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

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

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