4-6-18

4-6-18

LADIES WOD AT THE BOX / DUDES OUTDOORS WOD AT JESSE JONES PARK

-BOTH AT 9AM SATURDAY!!!


WARM-UP

-50′ Deep Lunges + Pass Thru

-100′ High Kicks

-10 Windmills Each Arm (weighted if able)

-10 Ring Pull-Ups (5sec pause at top of each rep)

-10 Empty PC and Jerks


STRENGTH

20Mins Max

-Find your 1RM Power Clean and Jerk


WOD

“Grace”

-30 Clean and Jerks for Time (135/95)

*For RX guys should have their 1RM for the day at least at 165 and ladies at 120lbs.

*If unable to go RX, take 80% of todays 1RM for the WOD.


GRIP TEST/DAILY BONUS EXERCISE

-400M Farmer Walk For Time and Minimal Drops

RX-53/35

RX+ 70/53

 

 

 

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