No 7AM class today, June 27th!
Strength
Front Squat (1 x 20 )
12 Mins. to complete:
Warm-up sets: 2 x 10 (40%, 50%)
*Rest at least 2 minutes before working set*
Working set: 1 x 20 @ 5-10 lbs. heavier than last time (6/1 or 6/14 – if you don’t have numbers use 55-60%)
If you fail on the set of 20 reps, drop the weight and redo.
Conditioning Partner WOD
“Open Water”
With a partner, working on opposite stations at all times, complete 4 Rounds (each) for time of:
Station 1: 500m Row
Station 2: 20 Power Snatches (75/55) + 40 Double-Unders
Cool-Down
With the barbell still loaded (both partners can do at same time):
Barbell Calf Smash – 2 mins/leg