No EVENING CLASSES. 45 of us are going to the Phillies game!!!
skill
1-Rep Max Clean (any)
WOD
100m pinch grip walk (2x15/2x25)
then,
4 Rounds of
12 Wall Balls
12.Box jumps
12 Hang Power Cleans
12 Back Squats
2 Muscle ups ANY
WOD 5 Rounds of: 12 Tire Flips 12 Hand Stand Push ups 12 Power Cleans (75/115)
ABS - 3 rounds of: 1 min Plank 1 min Hole Sits WODf; :30/:30’s 6 Rounds each of Alt. Dumbbell snatches 35/50 10m Sprints Jumping Lunges Wall Balls 32 min Time Cap
Skill Tabata Hollow Rocks Dead Lifts 4x6@70% WOD 24 min AMRAP Run 1 lap (1:00 cardio) 12 Thrusters (65/9562 15 KB Swings (35/53) 18 Deadlifts (95/135) 21 Monkey Jumps