WORKOUT OF THE DAY – 7/7/18

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Comments are off Jul 6, 2018 WOD

Saturday, July 7th 2018

“Bike/Boat Buffet”
AMRAP 4
15-12-9
Wallballs (20/14)
C2B/Pull-ups
Max Calorie Bike/Row in Time Remaining
Rest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Bike/Row in Time Remaining
rest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Push-ups
Max Calorie Bike/Row in Time Remaining

OLY Class @ 11am
1. Pause Snatch Balance + OHS+ Snatch Balance: (1+1+1) x 5
2. Pause Tempo Clean + Jerk: (2+1) x 3
*pause 1” off floor, below the knee, above the knee, mid thigh
3. Pause Power Clean (pause at parallel for 2 seconds) + Clean + Power Jerk+ Jerk: (1+1+1+1) x 5 working sets. Keep these light and work on meeting the bar.
4. Snatch Pull: 4×4 @ 95-97% of best snatch
3 sets:
Hollow Hold or Tuck Hold: 3×45 sec
Front Rack Bulgarian Split Squats x 6-8 each leg.
Chinese Row x 10