SATURDAY, JULY 8, 2017

calendar-july-2017-2

 

 

 

 

 

 

 

 

 

 

 

 

WOD: 8 Rounds for time –

8 Squat Cleans (95/65)

8 Burpee Box Jump Overs (24/20)

8 Toes to Bar

 

***404 BARBELL SKILLS & STRENGTH @ 8AM***

8 Minute EMOM

2 Power Cleans + 2 Front Squats

Then, work to a heavy 2 rep Squat Clean

Finish with 8 x 2 Squat Cleans 50%, 60%, 70%, 80%, 60%, 70% 80%, 90%*

*Percentages are based off the 2 rep max found today

 

***404 SWIM WOD @ CHASTAIN PARK, 10:15AM***

12 Minute AMRAP

25/50yd Swim + 2 Jump Outs

Then, 4 Mintues to complete…100/150yd swim + Max Push Ups

Rest 2 Mintues

6 Mintues to complete…150/300yd swim + Max¬†Air Squats

Rest 2 Minutes

8 Minutes to complete…200/400yd swim + Max Burpees

 

 

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