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WOD for Monday, June 24

WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm
Boot Camps at 7 & 8:30 am
Foundations, part 1 from 1 to 2:30 pm

I enjoyed coaching “Deck of Cards”. Both sessions had vastly different workouts. Ashlee once again kicked a$$ and took names.

Skill
Practice headstands/handstands

Spend up to 5 minute practicing, including walking handstands.

Strength
Front Squat
5 @75%, 3 @ 85, & 1 @ 95% of 1RM

That last rep is going to feel very heavy. You shouldn’t, however, have any failed reps. Focus on form.

Conditioning
5 RFT
5 hang power snatches (75/53)
10 pushups
50 double unders

15-minute time cap.

Scale up by completing ring pushups. Substitute 3 single unders for each double under. Yup, that’s 150 single unders a round. If that’s not motivation to practice and learn double unders I don’t know what is!