Tuesday 170613 – Competition

Note: Mobility Certification this Saturday. Please choose an Experienced WOD to attend.

Warm up
2 rounds of:
5/side Lateral Box Step ups
10 Squat Press Outs
10 Groiners

A. Front Rack Barbell Box Step ups: Establish an 8-12 rep max/leg

Note: Box height should be slightly above your knee.

B. 8 minute EMOM: 1 Snatch (start at 70% of 1 RM)

C. Snatch Pulls 3×3 (100% of 1 RM Snatch)

D. Back Squat 3×2 (100% of 1 RM Clean)

E. 21-15-9 reps for time of:
Thrusters (95/63)
Assault Bike Calories

Rest 5 minutes

3 rounds for time of:
30 second L-sit
10 Strict Ring Dips

Here’s what’s on tap for Wednesday’s Competition classes:

Specialty Class – your choice.