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!!!
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