*Reminder that this coming Monday, the 27th, Memorial Day there will be only 1 class at 9 AM. In addition there will be no Olympic Lifting class this Sunday at 9 AM.

WOD:

1) Push Jerk: 3-3-3-3-3

Warm-up as deemed fit. Work through 5 heavy sets. Goal is to establish a heavy 3 for the day and to ensure you have 4 other working sets within 80% of that weight. Rest 90-120 seconds between sets.

2) 3 rounds AQAP:

400m Run

7 Muscle-ups

10 Power Cleans 165/113

Extra Work:

3) Pistol Squats: 10 minutes Practice

If you can do solid Pistol Squats then workout on Overhead Pistol Squats

4) GHD Sit-ups: 3 x 15-30

Rest 90 seconds between sets. Pick a rep count that you can work through without having to stop.

5) Stiff Leg Deadlifts: 3 x 15

Rest 90 seconds between sets. Heavy as possible (go light if you’ve never done these before).

For results post weights of each set of Push Jerks and time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, etc.

Post Results/Thoughts To Comments