WOD 6/21

Level Two
A. Squat x3x3 @ 95% Rest 3:00
B1. DB Floor Press x3x5 @ RPE 9 Rest :60
B2. Sumo Deadlifts x4x5 @ 80-85% Rest :90
*Increase to 85% only if you were able perform all 5 sets cleanly last week.
C1. DB Bent Over Row x6x4 Rest :45
C2. Muscle Snatch x6x4 Rest :45

Level One (Day 5)
Skill
Ring Dip Progression
Wall Balls

WOD
4 Rounds (3:00 on/ 1:00 off)
10 Wall Balls
10 Tic Tacs
200 M Run
*Total rounds recorded
*When 2nd round starts, athletes should start where they stopped in 1st round

Women and Intermittent Fasting
*Post thoughts to comments

“Concentration comes out of a combination of confidence and hunger.” – Arnold Palmer

Announcements

• Thank you to everyone who came out this weekend and participated in Murph Day 2012! Together, we raised over $1000! Pictures can be found here and on facebook.
• 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.