Parking Instructions
If you are a regular attendee of the 4:30 & 5:30 pm classes. Please be courteous of our neighbors when you park. There no longer will be coned off spots however, I ask a favor. Try not to park in front of the K9 doors, and if they ask you to move please be friendly and helpful. They have sick dogs that need to be ushered inside. If it were your pet, you would expect the same treatment. If there is no parking, please park in the back of the gym behind the gate or in the lots off of Deery. If you park next door it is at your own risk! This is really only an issue Tuesday’s as we work with our neighbors who keep late hours on this day. However, please note these instructions on extremely busy days, which tends to be Monday – Wednesdays. If you plan to be at Precision for several hours in the evening please park behind the back gate regardless. Precision we are a community filled of amazing people. Let’s show everyone just how much. Thank you for following these simple instructions to make all our lives a little bit easier!
WARM UP:
200 M. Jog
Then:
3 Rounds
10 Front Squat (45/35/15)
10 High Shrugs
10 High Pulls
10 Muscle Cleans
Then:
Hip Mobility
SKILL:
2 Rounds (Not For Time)
15 DB Tricep Ext. (Your Choice)
15 Ring Dips
20 Weighted Sit Ups (Weight Across Chest)
LIFT:
Clean Complex
(1st Pull – 3 Sec. Hold – Full Hang Clean From Mid-Thigh)
3 @ 70%
3 @ 75%
2 × 3 @ 80%
WOD:
“DOUBLE DRAGON”
AMRAP 20
800 M. Run
Then: (In remaining time)
15 Cleans (135/95) (95/65) (75/55) (65/45)
15 Cleans (165/115) (135/95) (95/65) (75/55)
15 Cleans (185/125) (155/105) (135/95) (95/65)
15 Cleans (205/135) (165/115) (155/105) (135/95)
15 Cleans (225/145) (185/125) (165/115) (155/105)
*Score = total reps and final weight lifted.
POST WOD:
Roll and Lacrosse Ball Back and Shoulders
