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July 29th WOD

7/29/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Hang Power clean above knee+ power clean (2+2 x8)
build to a tough complex; rest 2-3 mins between
L1:B: Run Around The Mall (Time)
L1:B: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Level 1 Rx+
L1:A: Hang Snatch from bk below knee (8x3)
Hang Snatch below knees from the Blocks
build to a triple; rest as needed
L1+:B: Metcon (Time)
Double grace

7 min time cap
F3
F3:A: Metcon (Calories)
30/30 cal ab; x8
F3:B1: Air Squats (3x6-10)
Air Squats/gb squats @3311; no rest
F3:B2: Strict Pull-Ups/Powell Raise (3x6-10)
Strict Pull-Ups or Powell Raise
@3010; rest 45 sec
F3:C: Metcon (2 Rounds for reps)
un 400m; x2; rest 60 sec between
F3:D1: T2b/Sit ups (3x10-20)
Toe to Bar or Sit Ups
no rest
F3:D2: Push-ups (3x10-20)
@3010; rest 45 sec
F3:E: Metcon (2 Rounds for time)
Ski 400m; x2; rest 60 sec between

Sunday:

11AM-Yoga

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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

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