WOD 7/11

Performance – Week 1 of 8 – Strength and Aerobic Base
A1. Front Squat x5x4 @ 60-70% Rest :60
A2. WTD Pull-ups x2-4×4 @ 50X0 Rest 2:00
B1. Snatch RDL x5x5 work to a challenging weight, great mechanic Rest :60
B2. Ring Push-ups x3-5 x5 @ 50X0 Rest :60
C1. Bent Over Lateral Raises x6-8×4 @ 30X0 Rest :30
C2. Kneeling Founders w/ plates :30 hold x4 Rest :30
C3. DB Hip Thrust x6-8×4 @ 30X0 Rest :30

Foundations
Skill:
Hip Clean Progression

Strength (Remainder of Class):
A.
EMOM for 10:00
Even: 1-3 Hip Clean
Odd: 8 Ring Rows
B.  Clean Deadlift + RDL x2+2×5
*work to a challenging weight, weight recorded

“The only way to maximize potential for performance is to be calm in the mind.” -Brian Sipe

Last night’s Friends & Family class was packed!! Let’s do it again this Thursday (7/12) at 6:30am and 6:30pm!