WOD Thu 6-20-13
June 19, 2013
WOD Sat 6-22-13
June 21, 2013

WOD Fri 6-21-13

Garrett working on the pistol

Warmup: 
Run 1 outdoor lap
3 rounds NFT
30 sec bar on knees stretch
5 barbell hang squat cleans
5 pushups
5 pullups
 
Strength/Skill: Hang Squat Clean
5 sets of 3 reps for max weight
– Start from just above knees at a pause (no bounce)
 
New athletes can opt for 5 sets of 12 sandbag cleans
 
Conditioning:
40-30-20-10 Rep sets for time of:
Jumping Lunges
Slam ball 30/20#
Toes to bar
 
Cool Down:
1) Walk/Jog 200M
2) 30 ft. walking spiderman stretch
3) Split stretch – 2 x 30 sec
4) 30 ft. unweighted death march