30
06
2017

Workout of The Day

July 4th we will ONLY be having a 9am class.  We will be completing an Hero WOD. Hope to see you there!

 

Skill:

7×1 OHS

3x10x1

 

WOD

10 rounds

1 Muscle Up

2 Squat Cleans (255/165)

3 Deficit HSPU (4/2)

 

Sport

10 rounds

1 Burpee BMU/Burpee Pull Up

2 Squat Cleans (185/125)

3 HSPU or Deficit Push Up

*read this as a WOD that his small rep and high skill. You should not get stuck at any point of this WOD. The weight is heavy and supposed to be that way.  But you should not fail a rep on any movement (but it should be tough and tiring).

 

 

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