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