Strength/Skill:
10 min Work Up to “Heavy” Tempo OHS
(3 sec ECC, 3 sec pause at Bottom, 3 sec CON)
*focus is on position not trying to get PR

WOD: 10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches
135/95, *115/80, *95/65
*Pick a snatch weight you can cycle at least 3-4 times
*scale Burpees to a number that allows you about 30 sec of Power Snatch
*rest 2 minutes between rounds.

*

Conditioning:
Walking Lunge/Wall Sit Ladder
20 Walking Lunge + 30 sec Wall Sit
19 Walking Lunge + 30 sec Wall Sit
….. 1 Walking Lunge + 30 sec Wall Sit
*210 Lunges *10 min of Wall Sit
***

Momma’s Quote of the Week:  “Self-esteem is as important to our well-being as legs are to a table. It is essential for physical and mental health and for happiness.”—Louise Hart


We are less than 2 weeks away from our Ultimate CrossFit Blood Drive!! 

Saturday, June 30th from 9-12

Please consider donating!!

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