*Damon will be in tomorrow, Saturday the 9th to hang out and see people while we do a workout that we’ve jointly put together. For those who know Damon you all know he has been through a lot the last 4 years and he would love to see you all.

WOD:

Session A:

1a) 0:00 – 7:30 – Every 1:30 x 5 sets:

1 Clean Pull +

1 Low Hang Clean High-Pull +

1 Low Hang Muscle Clean +

1 Push Press

Start around 50% of your 1RM and build as heavy as deemed fit.

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

1 Clean Pull +

1 Low Hang Power Clean +

1 Thruster

Continue to build loading from Part A.

1c) 15:00 – 22:30 – Every 1:30 x 5 sets:

1 Low Hang Clean +

1 Jerk

Continue to build loading from Part B.

2) Back Squat w/Bands: 7 sets of 3

Rest 2-3 minutes between sets. A little more tension than last week. Build to a max load.

3) Front Rack Bulgarian Split Squat: 4 sets of 4/side

Rest 2-3 minutes between sets. Heavy as possible.

4) AQAP:

42-30-18 Wall Balls 20/14

21-15-9 Hang Squat Cleans 135/95

Scale as needed.

5) Reverse Hyper: 3 sets of 20

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

Session B:

1) Every 2:00 x 10 sets:

10/7 Calories Assault Bike

10 Burpees

Work for hard, but consistent efforts.

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

Today will be Ian’s last day coaching before he makes the trip and move out to the West Coast. He’ll be teaching at 4:30 and 5:45 PM, come in and make some big classes and see him off!