Friday, June 24th WOD

Warm up:  Coach-led BW drills

-Mobility for OH work, PVC technique work

BB work:

  1. Power Clean 3x2 at 75%, 2x3 at 80%

  2. Overhead Squat 2 at 75%, 2x4 at 80%

LV. A Conditioning:  8 rounds for time

-5 Handstand push ups

-10 American KBS 70/53lbs

-5 Box jumps 30/24”

-Rest 30 seconds

LV. B Conditioning:  8 rounds for time

-5 HSPU (sub push press at 115/75)

-10 Russian KBS 70/53lbs

-5 Box jumps 30/24” or 24/20”

-Rest 30 seconds

LV. C Conditioning:  8 rounds for time

-5 Push press 115/75, 95/55, 75/35lbs

-10 Russian KBS 53/35lbs

-5 Box jumps 24/20” (sub 10 step ups)

-Rest 30 seconds

Post:  500m row at 60% + stretch