Awesome job to everyone who came out to do the WOD today. It was a good one, it had me sweating real good. The board looks fuller and fuller each day, keep up the good efforts and we will see you in the gym tomorrow!!

General Programming:

1) Coach led Warm-up


2) 5–>10–>5 reps of

KB swing 53/35

Goblet squat 53/35

KB sit-up 53/35


Every 4:00 stop and complete a round of


5 Pull-ups

10 Pushups

15 Air squats


Notes: The rep scheme is 5 of each movement then 6 of each movement then 7 of each movement and so on and so forth. For KB sit-up hold KB against your chest and perform a sit-up.


3) Mobility/Stretching


Competition Programming:

1) C&J  1x3@ 70%, 1x3@ 75% 3x2@ 80%, 2X1@ 85%, 2x1@ 90% 1x2@ 80%  of 1RM Clean and Jerk


2) Front Squat 3X5 at a tempo of 3303 (so thats 3 seconds in the descent 3 seconds in the bottom up fast 3 seconds in the top) Heavier than last week.


3) 3xME set of MU then 4x4 with a 1:00 rest between sets


4) 20 Min AMRAP of

5 Box Jumps 30/24

10 Bulgarian Split squats 5 each leg 30/20

15 Hand release pushups


5) Mobility/stretching


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