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Wednesday 06.28.2017

POSTED ON June 27, 2017

Wednesday | 06.28.2017

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Performance Option

20 minutes (the first 4 minutes will be used to warm-up to a heavy weight before beginning 8×3, then athletes will left every 2 minutes for the 8 sets)
Back Squat
8×3
(All sets should be heavy)

WOD

AMRAP 9
3 Front Squats 135/95
6 Pull-ups
9 KB Swings 70/53

Try to keep a time schedule of:
15 minutes for warm up
4 minutes to explain strength and WOD
20 minutes for strength
12 minutes for WOD
Remainder of time for clean up, cool down, and recording score!

Fitness Option
4 Sets
Back Squat x 8
Vertical Jumps x 16
Hollow Hold x :30

WOD
AMRAP 9
Row 15/12 cal
20 Goblet Squat

Try to keep a time schedule of:
15 minutes for warm up
4 minutes to explain strength and WOD
20 minutes for strength
12 minutes for WOD
Remainder of time for clean up, cool down, and recording score!

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