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”
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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