WEDNESDAY, JUNE 14, 2017

 

STRENGTH: Split Jerks

2 x 3 @ 55% & 65%

2 x 2 @ 70% & 75%

2 x 1 @ 80%

 

WOD: ‘Pumped Up Annie’

50-40-30-20-10 of the following –

Double Unders

Push-Ups

Spirit of the WOD – With the goal of finishing as many Double Unders as possible, challenge yourself to maintain the movement standard to a point beyond the comfort zone. Choose a Push-Up movement standard that will allow multiple consecutive reps to be completed in a solid push-up position.

 

AFTER PARTY: Lacrosse Ball on Chest & Shoulders

 

***404 MISSFITS @ 10AM***

2 Rounds for time of the following –

30 Deadlifts (125#)

30 Wall Balls (14#)

30 Ring Dips

 

***CF 404 ENDURANCE WOD @ 6:30PM***

Tabata Air Squats, then…

3 Rounds

Run 90 Seconds, Rest 30 Seconds

Run 60 Seconds, Rest 30 Seconds

Run 30 Seconds, Rest 30 Seconds

 

***CF 404 BARBELL SKILLS & STRENGTH @ 8:30PM***

Establish an Olympic Lifting Total –

3 Attempts to find a 1RM Snatch

3 Attempts to find a 1RM Clean & Jerk

 

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