Happy Birthday Alanah! We hope you enjoyed your day. Finish the academy strong!!
WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Thoughs
10 Good Mornings
10 Front Squats
10 Clean Extensions
10 Clean Pulls
Then:
Mobility
WIN
SKILL:
EMOM 9
MIN. 1: 5 Strict C2B Pull Ups
MIN. 2: 5 Strict Ring Dips
MIN. 3: 20 Hollow Rocks
LIFT:
7 Sets (Every 90 Sec.)
2 Clean Extensions + 1 Full Clean
*Build to 80%
WOD:
“QUAL 2”
4 Rounds
25 C2B Pull Ups
5 Cleans (245/170) or 80%
*15 Min. Cap
**Most of you should be using 80% for this wod. Be smart and have fun.
FIT
SKILL:
EMOM 9
MIN. 1: 5 Strict Pull Ups
MIN. 2: 5 Strict Bar Dips
MIN. 3: 20 Hollow Rocks
LIFT:
Tempo Front Squats
5 x 5 @ 55%
*Count 3 Sec. at the top and 3 Sec. at the bottom.
WOD:
4 Rounds
25 Med-Ball Cleans (20/14) (16/10)
15/12 Cal. Row
*15 Min. Cap
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