We Wednesday, June 26, 2024

awesome day with a good turnout !!!

Happy birthday to Sean, 6/26/77 age 47

Mag - can I getta Whoot Whoot!!

Warm up

3 Rounds of:

:30 plank Hold

:30 high skips

:30 6” hold

:30 High Knees

Then,

PVC Play

Movements

Bar play

Build up to Back Squat lbs

White Board Debrief

Skill

Work up to

5x3 of Back Squats 75-80% 1RM

Pull up progression: hang, scap retractions, row

Wod

3 Rds of

13 Thrusters

13 Bar over Burpees

13 Pull ups

Then,

47 Lateral Bar hops

Although a touch long, this will destroy ur wind capacity, spike ur heart rate, and test your attitude about “why am I here? Bill- this will hit 5.5 or better is my prediction!!!

ENJOY SEAN, NOW SHHHH AND GET TO WORK!!!