13shake

19th place “Team Smiley” from this past weekends Summer Shakedown!

WARM UP:

500 M. Row

25 Thrusters (45/35/15)

15 Push Ups

Then:

5 Min. of Mobility

SKILL:

3 x 60 Sec. Front Plank

LIFT:

EMOM For 10 Min.

3 Power Clean on the Minute

(Rest the remainder of the minute)

*Progressively add weight accordingly based on comfort level

Men: Work from (135-185), (115-165), (95-135) (75-115)

Women: Work from (95-135), (75-115), (65-105), (55-85)

WOD:

checkers

“CHECKERS”

30-20-10

2 For 1 Wall Balls (20/14) (16/10) (14/6)

C2B Pull Ups

POST WOD:

Hip Mobility

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