WOD

Doors open at 8:00am. Show up and see what’s in store for the morning. #saturdaysuckfest 

Skill: KB cleans Conditioning: Rowing DB power cleans Jump over rower Short runs Show up and see the numbers

[vc_row][vc_column][vc_column_text]Hang clean and jerk, skill or strength Skill: 5-5-5-5-5 Build to a medium heavy weight and practice form and technique Strength: 5-5-3-3-1-1-1 Build to heavy singles and find 1 rep max hang clean * Pass through the bottom of a full squat for each rep. These are hang squat cleans, not hang power cleans. Warmup:

5 rounds for time of 12 power clean 135/95 12 KB swing – American 55/36 300M run, 400M last round You have 18 minutes to get into the final round, and finish that round. You might already be finished.  You might be round 5, you might only be round 4. If that’s the case, finish

Cleaning every day this week.   “Elizabeth”  21-15-9 reps, for time, of Clean 135/95 Ring dip *Full squat depth required for each clean rep. We will scale the load to match your ability.

911 Tribute WOD 6 rounds for time of 9 – Bodybuilders 11 – Barbell cycling hang clean 95/65 With 2001 Meters of running mixed in. Show up and see the details.

Choice of Make up Thursday’s Rowing/jump rope workout w/heavy KB presses Make up Wednesday’s Deadlift workout using 70% of your 1RM All three workouts of Stage 2 AB/Core Warrior Series. Get to experience what’s coming next or get three more done if you have already passed into Stage 2. 

Strength: Heavy KB presses Recovery/Conditioning WOD Show up and see what’s on the board. 

Deadlifts @ 70% plus a dicey little finisher couplet.