Wednesday 6.29.2016

Ben and Sully being all Muscle-Uppy.

Ben and Sully being all Muscle-Uppy.

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM (NEXT MONDAY)
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Weightlifting Wednesday"

1. Snatch Complex
EMOM x 10 sets:
1 Power Snatch + 1 Squat Snatch
*Start at 70% 1RM and climb as deemed fit

-Rest 6:00-

2. Back Squat
E2M x 5 sets:
2 reps, climbing to a heavy double

Secondary Focus

1. 3 Rounds, for quality:
500m Row
30 Push Ups
10 Calorie Airdyne

2. Hanging L-Sit - 5:00 in hang position
*Use abmat/foam roller on lap if needed

3. ROMWOD

Gatorz Sunglass - Made in the USA