Friday 6/29

FREE FRIDAY! 1. Skill: Movement Prep   2. For Max Reps*     3/4 Tabata, 20s on, 10s off x 3 minutes of:     Toes-to-Bar     +     3/4 Tabata, 20s on, 10s off x 3 minutes of:     Calorie Row     +     3/4 Tabata, 20s on, 10s off…

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Thursday 6/28

1. Performance:     2 Moderate Effort Sets For QUALITY:     Row 500m or Jog 400m     65% of Max Rep Strict Handstand Push Ups-Unbroken     Rest/Walk 2:00 between sets.       OR:       Fitness:     2 Moderate Effort Sets For QUALITY:     Row 500m or Jog 400m  …

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Wednesday 6/27

1. Hang Power Snatch+Hang Snatch (Below the knees) 3×2+2,* rest as needed between sets.  2. Hang Power Clean+Hang Clean (Below the knees) 3×2+2,* rest as needed between sets.  3. Pause Clean Pull 3×3 (2s pause at hang),* rest 2 minutes between sets.    *Use loads that allow for perfect technique.    Post WOD (Optional): This…

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Tuesday 6/26

1. Skill: Movement Prep   2. For Time:      Buy In: Row 2000m     Immediately into…     50-40-30-20-10 Double Unders     10 Burpees   SAVE THE DATES: –Friday, June 29th: FREE Friday! Bring a friend to WOD with us. No experience required!    –Saturday, July 14th at 10am: “Buds, Suds, & Cook Off.”…

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