WOD EMOMx14 Odd: 5 Sumo Deads @ 65% dl max + 15 Air Squats + AMRAP Double unders Even: Rest Strength/assistance Performing 5 sets (working up in weight), find a heavy UNBROKEN 3 rep DL *20 situps after every set    

Rest Day

“Heather” For Time: 800m Run, followed by: 5 RFT: 12 C2B 9 Squat Snatch, 95/65 6 Strict HSPU followed by: 800m Run 20 Burpees  

NO Class today! head up to the Rec Center by 10 and support the local Soroptimist in the Run For Hope. There is a 5k, 10k and kids run. It’s always a good time so see you all there! Have a great weekend

1. Snatch Power Snatch + Squat Snatch – quickly work up to a heavy set, no fails – this should not take more than 10 minutes. 2. Back Squat EMOMx10: 1 rep, across 3. 3RFT: 60 Double unders 30 Wall Balls, 20/14 15 Deads, 245/175 4. CORE 3×20 weigh... Continue Reading