Monday 2 July

Tom and Randy

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

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