Wednesday 7/6/16


Athletes: please take 2 minutes to fill out our BRIEF survey on a potential gymnastics session! More details can be found in our July newsletter!


20 MINUTES to complete (take ~8 mins to build to working weight, then rest 1:30-2:00 between all working sets)

Tempo Back Squat (5 x (2 Tempo + 3 Regular) @ same weight)

5 total reps each set (2 tempo, 3 regular). Aim for at least same weight as last Tempo 5×3 set (or increase)

**Be sure you are keeping just as good form on the regular squats as you do on the tempo ones!**


“Snatch & Slam”

*compare to 5/4/16*

AMRAP 6 minutes:

8 Alt. DB Snatch
8 Ball Slams

DB and ball weights should be a moderate weight

Cash-Out / Cool Down

4 x 8 Supine (underhand) Grip Ring Rows (rest as needed)

then Pigeon Pose, 2 min/side

Categories: WOD

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