We miss you Mary!!
Strength
Pause Front Squat (Heavy Single)
* 15 minutes to build to heavy single. 5 seconds down…3 second pause in bottom.
WOD
“Nine Yards”
12min AMRAP :
3-6-9-12-15…
Thrusters (95/65#)
Toes-to-Bar
Calorie Bike or Row
* Continue adding 3 reps each round until time expires. Post total reps completed to the whiteboard.
Accessory Work
1. Squat Clean
Minutes 1-3: 3 Squat Cleans (68-72-74%)
Minute 4: Rest
Minute 5-7: 2 Squat Cleans (78-81-84%)
Minute 8: Rest
Minutes 9-11: 1 Squat Clean (88-90-92%)
Minute 12: Rest
Not for Time: 3 Singles (92-94-96%)
2. Gymnastics Conditioning
For Time:
21-15-9-15-21 Kipping Handstand Push-ups
* Complete 50 double unders BEFORE each set of HSPU.
