Friday’s WOD – June 19th

Friday’s WOD – It’s Friday friends! What a week it has been with so many strong lifts this week by all of you. The energy in the gym has been amazing! We cannot wait to see how many NEW PR’s there will be in the next 8 week cycle! Keep showing up. Keep digging hard. Keep cheering on your friends. Keep up the great work!!

Strength:

Establish 1 RM on any missed lifts for this week

*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

Cindy on a run/ 10 Minute AMRAP:

100 M Run 25/20#

5 Chest to Bar Pull-ups

10 Clapping Push-ups

15 Jumping Air Squats

 

CAT TWO:

Cindy on a run/ 10 Minute AMRAP:

100 M Run 20/14#

5 Chest to Bar Pull-ups

10 Push-ups

15 Air Squats

 

 

CAT THREE:

Cindy on a run/ 10 Minute AMRAP:

100 M Run

5 Pull-ups

10 Push-ups

15 Air Squats

 

CAT FOUR:

Cindy on a run/ 10 Minute AMRAP:

100 M Run

5 Banded or Jumping Pull-ups

10 Push-ups with knees

15 Air Squats