Friday, 4 June WOD

Event: Friday, June 11 at 1730 going away lift off for Coach Eric!!!

Warm-up: 10 minutes

  • 3:00 Row –then–
  • 10 Goblet Squats
  • 0:30 Squat hold with KB
  • 10 Hollow Rocks
  • 0:30 Squat hold with KB
  • 10 PVC Pass throughs
  • 0:30 Squat Hold with KB
  • 10 Push Ups

Strength/Skill: Overhead Squats

  • Overhead Squat
  • 3×2 at 75% 1RM
  • Rest as needed between sets.

If you feel good go heavier than 75% of your last one but try to stay with the same weight for the first 2 sets.

Metcon: Rounds for time

  • 10 rounds for time of:
    • 10 Bar Facing Burpees
    • 3 Squat Snatches, 75% 1RM
    • Rest 1 min

If you want alternate rounds 1:1 with a partner (10 rounds each), these should be squat snatches and should be fairly fast singles, if you need to go lighter in order to make these SQUAT snatches and work on timing and form, try not to power snatch!


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