Wednesday 6/29/16



  • Saturday 7/2 – normal schedule (8AM, 9AM WODs)

  • Sunday 7/3 – Open Gym 10:30am-12:30pm

  • Monday 7/4 – 9AM WOD only


1) Power Clean + Squat Clean (EMOM 10 mins )

Both from floor, quick reset between reps
Start at ~65% of 1RM clean and add as you wish. Record heaviest complex

2) Deadlift (10-12 x 3)

15 minutes to complete 10-12 sets of:

3 Speed** Deadlifts at 60-65% of 1RM Deadlift
REST 60 seconds between each set

**Focus on controlling the lift off the floor, increasing in speed and power through rest of lift as hips extend. Return bar to floor WITH CONTROL on reps 1 and 2, you may drop on 3rd.

Use same weight for all sets, record weight used. If you don’t have a true 1RM, use a moderate weight to start, go lighter if you cannot maintain good speed.


For Time (10 MIN CAP):

800m Run
30 Power Cleans (155/105)

Cash-Out / Cool Down

5 Minutes for Jefferson Curls (PVC pipe or empty barbell if good form)

Categories: WOD

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