Wednesday 6.22.2016

Shannon smashing shoulder to overheads. 

Shannon smashing shoulder to overheads. 

"Vitamin Water Settlement Approved by Court," CSPI - [Article]
 

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM

AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

Weightlifting Wednesday
Against a 30:00 Clock:

At 00:00... 
EMOM x 8 sets
 1 Power Clean + 1 Hang Squat Clean (you pick the weight)

At 12:00... 
E2M x  4 sets
3 Front Squats (you pick the weight)

At 22:00...
AMRAP 3:00:
5-4-3-2-1
Deadlifts (155/105)
Hang Power Cleans (155/105)
Max Reps Lateral Burpees in Time Remaining

At 27:00...
AMRAP 3:00:
Same Number of Lateral Burpees from above to buy in, 
Then Climb as high as possible:
1-2-3-4-5-etc.
Deadlifts (135/95)
Hang Power Cleans(135/95)

Secondary Focus

1. ROMWOD

Gatorz Sunglass - Made in the USA