Erica
WOD
“Cement Mixer”
On the 3:00 x 7 Round:
400 Meter Run
12 Toes to Bar
* Post slowest round time to the whiteboard. Compare to 07.27.18.
Olympic Lifting Class
1. 6×3 Overhead Squat (climbing)
* Work to a heavy triple (12 minutes)
2. Every 90 Seconds x 10:
Even: 3-Position Power Snatch (climbing)
Odd: 3-Position Squat Snatch (climbing)
* High hang, low hang, floor position for each.
3. Body Armor
3 Giant Sets:
12 Single Arm KB Deadlift (left)
12 Single Arm KB Deadlift (right)
1:00 Double KB Front Rack Hold
Rest 2 Minutes Between Sets
