6.4.14 WOD

6/13 Friday Night Fights starts next Friday at 6pm! For our first night, it will be an in house competition for our full member base.  The night will consist of three 5 minute WODs and loads of fun. Bring your cooler, bring something to WOD in, and be ready to cheer.  WODs will be set up so that everyone can participate.

6/14 Next Saturday at Road Runner Sports.  Outside WOD! Prizes for 1st, 2nd, and 3rd place!  Starts at 9am!

Squat Clean. 5 minute warm up, then complete one rep on the minute every minute for 10 minutes at 80% of 1RM.

5 Rounds for time of:
400 meter Run
12 Squat Clean-Thrusters (95/65)
9 Chest to Bar Pull Ups

Accuulate 30 GHD Sit Ups and 30 GHD Hip Extensions, then roll out hamstrings, quadriceps, TFL, and Groin.

I love this video as a great way to set up an Olympic Lift. This set up for the pull is going to be useful today as you knock out a heavy set of Squat Cleans.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=bp-PjVy_Al4[/youtube]