Wednesday’s WOD – June 17th

Wednesday’s WODhenryrollins

First of all, let us just say how amazing the energy has been in the gym this week! So many NEW PR’s and excellent work being put in at the box! We can’t wait to see how everyone does in 8 weeks! Our PR bell will most-likely not stop ringing!

Strength:

Establish 1 RM on Squat Clean & Split Jerk

*thirty minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

 

Conditioning:

CAT ONE:

10 Minutes AMRAP:

5 Triple-under

10 Kettlebell Swings 73/53#

10 Grasshoppers (R+L=1 REP)

 

CAT TWO:

30 Double-unders

10 Kettlebell Swings 73/53#

10 Grasshoppers (R+L=1 REP)

CAT THREE:

30 Double-unders /90 Singles

10 Kettlebell Swings 53/35#

10 Grasshoppers (R+L=1 REP)

 

CAT FOUR:

90 Singles

10 Kettlebell Swings 35/26#

10 Grasshoppers (R+L=1 REP)

*Trainer will scale further if necessary.