September 14th, 2016


September 14th, 2016

Work it Wednesday!

You all did a great job working on your power cleans today! Today, we will be doing our active recovery WOD. You guys should be familiar with this, as we’ve been working on it for the past few weeks. I know a lot of you were able to have a faster time on your mile run last week, so try to beat it again today!! Have fun and I will see you all Thursday!


“Active Recovery”
1 mile run- Same pace as last week
**straight into
3 rounds
30 DU
20 American KBS
10 Slam Balls
rest 5 min
EMOM for 14 min
1 min-Row for Cals for 30 sec
2 min-Burpee for 30 sec
**Be consistent with number of reps completed each round


Deload (last day of deload)
A. BB OH Carry @ 70-75% of 1RM Snatch (parking lot) x 4 sets (one way)
B. BB FR Carry @ 80-85% of 1RM FS (parking lot) x 4 sets (one way)
EMOM for 12 min
1 min KB Snatch 3-4 per side
2 min Shuttle Run (parking lot) (down and back)
Mobility/ Stretch