7/2/2013

1
Jul

7/2/2013

Holiday Hours
Tuesday: Regular Hours
Wednesday: Regular Hours
Thursday: 6am WOD only
Friday: 5:30pm WOD only
Saturday/Sunday: Closed

Conditioning
6m AMRAP
5 Power Cleans (185/135)
130m Run

Rest

6m AMRAP
10 Push Ups
10 Sit Ups
10 Star Jumps

Rest

10m EMOM
2-5 Strict/Weighted Pull Ups

Today we’ll start with a 6m AMRAP of Power Cleans and Running. If it’s raining or too wet outside, we’ll sub 15 Box Jumps. These Power Cleans should be fairly quick: touch-and-go for the first round or two, then quick doubles or singles after.

We’ll rest for a few minutes, then do a 6m AMRAP of Push Ups, Sit Ups, and Star Jumps. Try to move through each movement quickly, but don’t burn out on the Push Ups.

We’ll finish with 10m EMOM of Strict Pull Ups. If you can do 5 Strict Pull Ups, add weight to make them more difficult.

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