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July 14th WOD

7/14/2017
Level 1
L1:A: Low Hang Snatch + OHS ( 9 min emom; 1 low hang snatch below knee + 1 ohs;)
use as skill work only if this is a new movement for you; if you are proficient build to a tough set;
L1:B: Back Squat (8 min emom; 2 Backsquat @20X1)
8 min emom; 2 Backsquat@20X1; build to a tough double
L1:C: Metcon (AMRAP - Rounds and Reps)
8 min amrap

7 pull ups
12 air squats
Level 1 Rx+
L1+:A: Thruster (9 min emom; 1 Thruster )
build to a tough single
L1+B: Back Squat (8 min emom; 2 Backsquat @20X1)
build to a tough double
L1+:C: Metcon (AMRAP - Rounds and Reps)
8 min amrap

55 wall balls 30/20
55 strict pull ups
F3
F3:A1: Deadlift (@3111; 5x8-10)
no rest
F3:A2: Push-ups (@30X1; 5x8-12)
rest 2 mins
F3:B: Metcon (Calories)
30/30 ab; x14; record total cals
F3 Advanced
3+:A1: Deadlift (@20X1; 5x8)
all sets working;
3+:A2: Weighted Push-Ups (@20X1; 5x6)
build to a tough set; rest 3 mins between sets
F3+:B: Metcon (Calories)
30/30 ab; x14; record total cals
Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM