***8am class, Open Gym 1-4pm, 4,5,6pm classes***
Strength
Back Squat – 1 set max reps @ 64% of 1RM DL (record on sheet) + 3×5 @ 80%
—Shoot for 8-12 reps. Remember: tempo should be slower down than how you come up.
Conditioning
15 Min AMRAP
3 Overhead Squats 135/95#
3 Bar Facing Burpees
3 T2B
6 OHS 135/95#
6 Bar Facing Burpees
6 T2B
9 OHS 135/95#
9 Bar Facing Burpees
9 T2B
12 OHS 135/95#
12 Bar Facing Burpees
12 T2B
*Keep climbing ladder by increasing 3 reps until the 15 min is up. Score = total reps
WOD Notes: TD = Rd 15-18. OHS should be unbroken every round and should start to feel difficult by round 12. T2B scale = hollow rocks. If you can do T2B, but can’t link do quick singles.
REMINDER: 4th of July Schedule = 9am & 10am classes + Open Gym 11-12pm!
Sierra setting up for a Deadlift