* Today from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots.

WOD:

1) Power Snatch: 1 Rep EMOTM x 15 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Power Clean + Push Jerk: 1 Rep Every 1:30  x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) AQAP:

800m Run

Then…3 rounds of…

7 Muscle-ups

21 Wall Balls 30/20

Then…

800m Run

Then…3 rounds of…

7 Hang Power Snatch 135/95

7 Rope Climbs 15ft

Then…

800m Run

If you plan on doing this workout please come to the 10:30 AM competitors session.

4) Banded Ring Dips: 5 sets of 3

Rest 90-120 seconds between sets. Use purple band looped to a Dumbbell. Add loading as able.

 5) Paralette HPSU: 3 Reps EMOTM x 10 sets

Perform these as kipping. You pick the deficit.

6) Handstand Walk: 8 x :20/:10

Get as far as possible in the 8 Tabatta Rounds.

7) Sled Drag: 400m

Light. Focus on walking through your heels.

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

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