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July 3, 2015

3
Jul

July 3, 2015

Reminder: class tomorrow has been cancelled.

Have a happy and safe 4th of July everybody!

WOD

Strength – Jerks

Health – Technique work

Fitness/Performance – 6×3 Moderate load. Work on dropping all the way under the bar

then

Rope Climbs/Hollow Holds

Health – Rope pulls to standing + Hollow Holds 5×3+40s

Fitness – Rope climbs with feet + Hollow Holds 5×3+60s

Performance – Legless Rope Climbs + L holds on bar 5×2+20s

 

Met Con – For time

Health – 200 Rope Jumps

50 Kettlebell Swings 35/18

50 Wall Balls 10/6

200 Rope Jumps

 

Fitness – 75 Double Under Attempts

75 Kettlebell Swings 44/26

75 Wall Balls 14/10

75 Double Under Attempts

 

Performance – 100 Double Unders

75 Kettlebell Swings 53/35

75 Wall Balls 20/14

100 Double Unders