Two important announcements
1. Team challenge kicks off this weekend! Get yourself signed up! This is going to make for a great summer!
2. Sunday's WOD will be a beach WOD at Laurelton Blvd. Be there by 8:45 for a 9AM kickoff. Remember to bring beach passes! We will also be bringing entertainment for afterwards so plan to make a beach day out of it! The gym will be closed all day. Take your fitness outside!
Awesome job taking on this classic CrossFit benchmark!
5 Inch Worms + Push Up
5 Cossacks each
5 Squat Thoracic Rotations
1 minute wrist stretch
Self Warm Up: 3x3 Clean Pull Unders (empty bar/light weight)
3x1 Hang Power Clean+1 Hang Squat Clean with 5 sec. negative to hang position increasing in weight
Guided Warm Up: 10 Hang Clean Pulls
10 Hang Power Cleans
10 Front Squats
5 Hang Squat Cleans with 5 ssecond negative to hang position
5 Hang Squat Cleans
In 18 minutes, go as heavy as possible:
2 Clean Deadlifts+1 Hang Squat Clean+1 Front Squat+1 Hang Squat Clean
Beat the Coach! -- See if you can beat Coaches Ilch and Mike
20 Burpee Box Jumps (24/20)
15 Burpee Box Jumps
10 Burpee Box Jumps
200m row and 1 min static hold (front plank/L-side plank/R-side plank/ hollow hold)
General Hip Mobility
200m run, 21 KB swings, 21 burpees, 200m run, 15 KB swings, 15 Burpees, 200m run,9 KB swings, 9 burpees