4th of July

JULY 4th CLASS SCHEDULE:
7am, 8am and 9am classes only!

Regular class schedule will resume on Tuesday, July 5.
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Strength:
5×1 Power clean and jerk at 90%

WOD:

1st minute: 1 Bench press (155 lb./85 lb.)
2nd minute: 1 Muscle-up
3rd minute: 1 Squat clean (135 lb./95 lb.)

Add a rep each round; continue until you cannot complete the reps in that minute. Post loads and reps to comments.
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LEANFIT:

2 rounds for time of:

500m Row
15 Power cleans (115 lb./75 lb.)
15 Kettlebell swings (35 lb./26 lb.)
40 Sit-ups
15 Push-ups
15 Burpees
400m Run
Rest 2 minutes

Post time to comments.
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DE:
2 rounds for time of:

500m Row
15 Power cleans (115 lb./75 lb.)
15 Kettlebell swings (35 lb./26 lb.)
40 Sit-ups
15 Push-ups
15 Burpees
800m Run
Rest 2 minutes

Post time to comments.

Media:
Friday WOD, July 1, 2016

One thought on “Friday WOD, July 1, 2016

  • July 1, 2016 at 11:00 am
    Permalink

    SC: 225#

    WOD: 6 rounds + 7 BP + 3MU
    Muscle ups got extremely tough that last round.

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