Lift: 1 power clean + 1 squat clean 7 working sets
- WOD: “Nowhere to hide” 15-12-9 Thruster 135/95 Burpee box jump 24/20 Power clean and jerk 135/95
- Mobility: couch stretch
Bailey …. 301 – a picture is worth a thousand words
Tonight was off the hook! PR’s out the wazoo, after a Toe 2 Bar bonanza. Really, that kinda thing shouldn’t happen, but the atmosphere in the gym was electric. You guys and gals amaze me. Thank you to everyone who came out an competed, judged and supported.
Lift 12 minutes of: Minute 1: 10 tempo ring rows (3 second descent) Minute 2: 20 anchored abmat sit-ups Minute 3: max strict handstand push-ups (if you can do more than 10 add deficit) - WOD: Tabata row on damper 8 Tabata row on damper 5 Tabata row on damper 2 Score calories rowed on each different damper setting - Mobility: banded splits
Lift: Overhead Squat 15 minutes to build to a heavy double - WOD: 4 minutes to get as far as possible (if you get thru it, start back at the top) 21-15-9 Overhead squat (95/65) Pullups - Rest 4 minutes - For time: Complete exact rep scheme you achieved in the AMRAP for time. - Mobility: OH band distraction