WOD 6/18

Level Two
A1. Hip Power Clean + Clean Pull-under x3+2 x5
A2. Lateral Goblet Squats x3/leg x 5
B1. Hang Power Clean to Jerk x5x3
B2. Agility Ladders x4 passes x3
C1. Hollow Rocks x10x2
C2. GH Raise x5x2

Extra Credit
Shin on the Wall Stretch
Pigeon Stretch

Level One (Day 3)
Skill
Frankenstein Squat
Back Squat

WOD
A1. Back Squats x5x3 32X1 Rest :30
A2. Seated DB Ext. Rotation x10-12×3 Rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 Rest 1:00
C. Ab exercise of choice x30 reps

Seriously, All of Us Really Need to Go the $!@& to Sleep
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“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier

Announcements

• Thank you to everyone who came out this weekend and participated in Murph Day 2012! 
• Thank you, also, to everyone who came out to Darlene’s Paleo Potluck Fundraiser! Go Darlene – we can’t wait to cheer for you in Cali!
• Our interns are offering free assessments for current members starting this week through the end of July! Learn more here.