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WOD Friday 6/30/17


Eight rounds for max reps of: 55/75 pound Hang power clean, 20 seconds Rest 10 seconds 55/75 pound Push press, 20 seconds Rest 10 seconds

Scale: weight


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Saturday July 31 At gym wod 8-9 am 8 min AMRAP 8 deadlifts 65/95 lbs 8 pushups

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At gym wod 7-9 am 14 min EMOM Odd: 10 thrusters 45/65 lbs Even: 20 kb swings 25/35 lbs

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At home wod Mobility- PNF hamstrings Doorway shoulder stretch Painball - glutes, pecs Warm up-3x 2 inch worms 4 dips 6 squats 8- kB halos Wod- 21-15-9 Kb swings Hollow rocks Pushups