PULL! 06.25.2015

Remember, tomorrow we have Gymnastics and the Kids Class at 6:30 PM. No regular class.

Fitness

FIT: Power Snatch (12:00 to heavy double)

FIT: Snatch Pull (4×2 @ 100% of day’s best double)

FIT: Romanian Deadlift (3×12; moderate, 2xKB/DB)

FIT: Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP
10 hollow rocks
10 arch rocks

Competition

COMP: Handstand Walk (6:00 window, work on stopping and starting)

COMP: Snatch (10:00 window, 5×2@75%-80%)

COMP: Clean (10:00 window, 5×2@75%-80%)

COMP: Romanian Deadlift (3×8; heavy, barbell)

COMP: Metcon (AMRAP – Reps)
hip/back extension hold
3×1:00, record number of “reps” total that it took. If each hold was unbroken 1:00, it would be a score of “3”.

COMP: Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP
10 hollow rocks
10 arch rocks

COMP: Metcon (Calories)
25:00 row, easy pace

*Anytime between now and when scores are due, Granite Games 15.2 can be done in place of the COMP WOD.

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