SATURDAY:
8:30AM OPEN GYM
9:30AM TEAM WOD
NO KIDS CLASS
WOD
7 Minutes of Front Rack / Receiving Mobility
For Time:
400 Meter Walk with bar in the rack position 115/75#
Every 15 steps, perform one Thruster
5 Burpee Penalty for Dropping the Bar
7 Minutes of Front Rack / Receiving Mobility
EXTRA
1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.
Notes: 2a & 2b should be performed in alternating sets.
