FYI – With summer setting in attendance at the 8:30 am class has dwindled to nothing the past couple weeks. Thus 8:15 classes are cancelled until September.
Warm-up: 3 rounds of 4 corners >10 situps, 10 air squat, 10 walking lunges, 5 burpee. Dynamic Stretch
Strength: Front Squat*/Back Squat
L1 70% 4+4×1 75% 4+4×1 80% 3+3×2
L2 Minus 5%
L3 < Front Squat 5×5 w/2 Count Isometric hold at the bottom. Use appropriate weight
WOD: GET WITH THE PROGRAM
20 Min. AMRAP
Teams of 2- partner #1 does movement while partner #2 runs, when #2 gets in from run, #1 runs and #2 does movement. When both #1 and #2 have both done the movement and the run, then they move on to the next movement and continue through the workout. When you finish DU start back through the rep scheme until time expires.
Score = total combined reps for the team.
Deadlift 95/65
200m run (Pearl Dragon sign post and back.)
When #2 gets in from run #1 runs and #2 does deadlift
Then:
Burpee
200m run
Then:
Push Press (95/65)
200m run
Then:
Double Unders
200m run
Start over!!!!
Icing: 30 GHD Situps