July 6, 2016

Wednesday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

Warm up X2

3 Down & Back

20 Banded Pull Apart

20 Jumping Jacks

STRENGTH:

10 min EMOM

Push Jerk + Split Jerk 

METCON:

15-12-9-6-3-6-9-12-15

Power Cleans 95/65

Burpees

ACCESSORY:

12 min EMOM

1-8 Dips then 30 sec Double Unders

2-30 Sec Handstand hold

3-3 Strict pull ups then 30 sec hollow


MODWOD PROGRAM

WARM UP:

Warm up X2

3 Down & Back

20 Banded Pull Apart

20 Jumping Jacks

STRENGTH:

10 min EMOM

Push Jerk + Split Jerk 

METCON:

15-12-9-6-3-6-9-12-15

Power Cleans 65/45

Burpees

ACCESSORY:

12 min EMOM

1-8 Dips then 30 sec Double Unders

2-30 Sec Handstand hold

3-3 Strict pull ups then 30 sec hollow

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