160625 ~ It's A Beautiful Day to for Cleaning and Traveling!

Every once in a while...one of "those WODs" comes up.  It's usually out of the blue and will challenge you in a different way.....today we will be running one of "those WODs" :)  

Have some fun!!  It's beautiful outside!

Makeup Saturday

15 min to makeup one of the following:

Monday: Backsquat: EMOM x 4 min, 3 @ 50/60/70/75%. Every 90s x 5 min: 3 @ 80/85%, 2 x 3 @ 90%

Tuesday: 12 min to find 3RM Clean **Compare to Week 7**

Wednesday: Press: Every 90s x 6 min: 7 @ 95-98% of your 7RM from Week 1

Then..Pendlay Row: Every 90s x 6 min, 7 @ 95-98% of your 7RM from Week 1

Thursday: Thruster: Every 90s x 6 min, 3 @ 80/85%, 3 x 3 @ 90% 3RM From Week 3

Friday: Power Snatch: Every 90s x 6 min, 1 x 3 @ 67.5%, 2 x 3 @ 72.5%, 2 x 3 @ 77.5%

Then..Snatch Grip RDL: EMOM x 4 min, 3 @ 85% 1 RM

Conditioning:

“2025”

Complete as many rounds as possible in 20 minutes of:

20 Power cleans (115/85#)

25 Air Squats

Unload the barbell and carry it 200 meters away.

Return to the plates and then carry one forward to the barbell.

 Retrieve the second plate, carry it forward and reload the barbell for the next round

Cash Out:

Mobilize & Socialize!! Enjoy the Summer Sun!


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