*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) Jerk Balance: 5 sets of 3

Rest 90-120 seconds between sets. Keep the loading light.

2) Behind the Neck Push Jerk: 4 sets of 2

Rest 2-3 minutes between sets. Perform in your Jerk Grip. Build as heavy as deemed fit.

3) Push Press: 5 sets of 10 @ 135/95

Rest 2 minutes between sets. Goal here is barbell cycling speed. These must be unbroken, and fast, scale loading if you can’t move the bar quick, there should be no pauses anywhere.

4) Power Snatch: 5 sets of 10 @ 135/95

Rest 2 minutes between sets. Goal here is barbell cycling speed. These must be unbroken, and fast, scale loading if you can’t move the bar quick, there should be no pauses anywhere.

5) Deficit Strict Handstand Push-up: 7 sets of 4

Rest 90-120 seconds between sets. Build to a max deficit.

6) 5 sets of:

5-10 Strict Ring Dips

+

10-15 Paralette Push-ups

Rest 3 minutes between sets. Move with intent between movements. Add load as deemed fit.

7) Medball GHD Sit-ups: 3 sets of 20

Rest 90-120 seconds between sets. You pick the loading.

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