Friday’s WOD – July 24th

Reminder – NO YOGA TONIGHT!

Friday’s WOD
Strength:
Squat Clean Skill Work
*ten 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.
EMOM for 5 minutes:
3 position Squat Clean at 60% 1 RM.
*2 minute rest
EMOM for 8 minutes:
1 Squat Clean at 85%

Conditioning:
CAT ONE:
10 Minute AMRAP:
200 M Wallball Run 25/20#
20 Wallball Ab-mat Sit-ups 25/20#
75 Double-unders

CAT TWO:
10 Minute AMRAP:
200 M Wallball Run 20/14#
20 Wallball Ab-mat Sit-ups 20/14#
50 Double-unders

CAT THREE:
10 Minute AMRAP:
200 M Wallball Run 20/14#
20 Wallball Ab-mat Sit-ups 20/14#
30 Double-unders/ 90 Singles

CAT FOUR:
10 Minute AMRAP:
200 M Run
20 Ab-mat Sit-ups
30 Singles