On the Fourth of July 9AM class only!
WOD
“The Chief“
Max rounds in 3 minutes of:
3 Power cleans @135/95
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
SCALES:
Gold
Max rounds in 3 minutes of:
3 Power cleans @115/65
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Silver
Max rounds in 3 minutes of:
3 Power cleans @105/55
6 Push-ups band assisted
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Bronze
Max rounds in 3 minutes of:
3 Power cleans @95/36
6 Push-ups band assisted
9 Squats
Rest 1 minute. Repeat for a total of 3 cycles.
Post rounds completed for each of the 3 cycles.
WARMUP:
8 min AMRAP:
4 Power Cleans work up to load for wod
6 Inchworms
8 Squats with a 3 sec hold at the bottom ( pole squats can be done as a substitute)
MOBILITY OR SKILL WORK:
Mobility
Shoulders