Sat – 07/06/2013

Everyone did great on the Hope WOD. You can still donate! We should reach over $1,000 in donations for the Children. You can donate here or give it to a coach and we can donate it for you, it’s a write off! If you missed the WOD you can make it up on Saturday.

Saturday:
8:30AM Competition Training & Open Gym
9:30 WOD

WOD

1) Bear Complex 3X7
1 Rep of The Bear Complex=
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead
The goal is to complete 7 reps of the Bear Complex without dropping the bar, as heavy as possible.

2) Run 1 Mile for time

…or you can make-up Friday’s “Hope” WOD

Competition Training

1) Three sets, not for time, of:
Double-Unders x 40-50 reps
L-Sit x 30-45 seconds
Bar Muscle-Up or Strict C2B x 2-5 reps

2) Hang Snatch – 1 Rep EMOM for 10 minutes (10 Sets):
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
Keep the focus on good speed, footwork and perfect mechanics.

3) Hang Clean + Jerk – 1 Rep EMOM for 10 minutes (10 Sets):
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
Keep the focus on good speed, footwork and perfect mechanics.

4) Row 2K for time