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Wednesday 6.29.16

29
Jun

Wednesday 6.29.16

****Schedule Update**** ———————————————————————We will be closed Monday, July 4, in observance of Independence Day. Take this day to enjoy time with your Friends and Family. Get outside, enjoy everything the Pacific Northwest has to offer. #noclass #getoutside #pnw #outdoors #independenceday #4thofjuly

Prep Work
3 min run/row/airdyne

2X 10 each

Goblet squats

PVC Split jerk

2X:30 PVC External Rotatio
WOD

A.

Clean and Jerk

12 min to build to a heavy single
B.

3X12 (6L/6R)

“Top box” pistol progression

While standing on top of a 12-24″ box on a single leg, control your opposite leg and drag it down the side of the box while you go into a single leg squat.Let your leg touch the ground and use it to generate the a bit of momentum to help you get out of the bottom of the squat.
C.

3 min max calorie Row or air dyne (do the opposite of last week)
Cool Down

Mobility

Post results

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