29 July 2016 29 July 2016
Friday 29 July 2016 '29 July 2016'

13734949_10207020004447624_2430885216634292361_o1. Warm-up
Hip Extensions 1×15
Then 3 rounds:
15 Russian Power Swings
10 Burpees

2. Lift

Since we had so much fun with snatch…….

1-rep Clean every 30 seconds with progressively heavier barbells. This will run exactly like Wednesday. Enjoy!!!

Men’s Weights (pounds) – 135,145,155,165,175,185,205,215,225,235,245…….

Women’s Weights (pounds) – 85,95,105,115,125,135,145, 155, 165, 175, 185….

If you succesfully clear the ladder, we will add weights to the last bar.
*For logistics purposes, these are the weights we have chosen. If you need to start with a lighter bar, just let the coach on duty know, and we will set it up.

3. Met-Con
*The fittest people in the world took 20-30 minutes to complete this workout.
We will be attacking it in teams of two! So, pick your partner. There isnt any minimum work requirement. Just get it done.
*This wod subject to change due to class size/floor space/logistics.
2009 Games Final
15 Power Cleans 155/105
30 Toes to Bar/knee ups
30 Box Jumps 24/20″
15 Muscle Ups / Chest to bar pullups
30 Push Press 45/35
30 Double Unders
15 Thrusters 135/95lbs
30 Pull Ups
30 Burpees
300′ Overhead Walking Lunge w/ 45/25lb Plate

4. Extra
2012 Games
“Shuttle Sprint”
300 yard Shuttle Sprint for time
Run 50 yards, run back
Run 100 yards, run back

1st Attempt is your score
Feel free to run it more after to see if you can improve

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