A very happy birthday goes out to Kelli Millwood Hill! Although, this may be a very somber birthday due to unfortunate circumstances. Please know that we all love you at Precision and are always here. Enjoy this day to the best of your abilities with your friends and family. As always never stop smiling. We’ll see you soon.
Fitness – Strength- Community
WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Clean Extensions
10 Clean Pulls
Then:
Mobility
SKILL:
Max Unbroken Set of Pull Ups
Rest 2 Min.
20 Pull Ups For Time
LIFT:
EMOM 10 (Take from 1RM Clean)
MIN. 1-4 = 1 Full Clean + 2 Front Squats @ 75%
MIN. 5-7 = 1 Full Clean + 2 Front Squats @ 80%
MIN. 8-10 = 1 Full Clean + 1 Front Squat @ 85%
WOD:
“16.2 B”
Beginning on a 4-minute clock, complete as many reps as possible of:
20 C2B Pull Ups
40 Double Unders
14 Squat Cleans (135/95) (115/75) (96/65) (75/55)
If completed before 4 minutes, add 4 minutes to the clock and proceed to do:
20 C2B Pull Ups
40 Double Unders
12 Squat Cleans (165/115) (135/95) (115/75) (95/65)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
20 C2B Pull Ups
40 Double Unders
10 Squat Cleans (185/125) (155/105) (135/95) (115/75)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
20 C2B Pull Ups
40 Double Unders
8 Squat Cleans (205/135) (165/115) (155/105) (135/95)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
20 C2B Pull Ups
40 double-unders
6 Squat Cleans (225/155) (185/125) (165/115) (155/105)
*Stop at 20 minutes.
