Monday August 31, 2015



(Gordon and Zach practicing handstand walking.  A great reminder that consistent practice makes a huge difference and no matter who you are, there is always a new skill to learn or to improve upon!  Keep taking steps forward every day.)

Sign up on Mindbody and Post Scores To Whiteboard:

Level 1 & 2 WOD:

Minutes 0-3: Complete AMRAP of Push Jerk @ 70% of 1RM C&J
Rest 1 minute
Minutes 4-7: Complete AMRAP of Hang Power Cleans @ 75% of 1RM C&J
Rest 1 minute
Minutes 8-11: Complete AMRAP of Clean and Jerks @ 80% of 1RM C & J (Start from the floor, not hang position)

You will have FOUR scores for this workout. A total rep count for each 3 minute section plus a total rep count for the entire workout.

MOD 1: 65,70,75 % of 1RM

MOD 2: 60, 65, 70% of 1RM

MOD 3: 55, 60, 65% of 1RM


Post WOD Cool Down/Strength Session Today:

Front Squat off the rack

5 x 75%, 3 x 85%, 1+ x 95%

– go for a new max if feeling good

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