Foundations!

Foundations!

WOD for Friday, June 28

WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm
Boot Camp at 6 am

Announcement: Hero WOD(s) held Thursday, July 4 @ 9 & 10:15 am. Boot Camp held @ 8 am. WOD to be announced. The Burkes have graciously offered to host a CFS July 4th Get Together Potluck at their home. Grilled chicken and hamburgers provided — you bring everything else! Details and a sign-up sheet are available at the box.

Demi Lovato sings a song called “Unbroken”. Who knew?

Strength
OHS or Snatch
3 @ 80, 85, & 90% of 1RM

Repeat after me: Above all else, form.

Conditioning
20-minutes total 
Min 0-2 | Max continuous (not accumulated) time weighted plank hold (45/35)
Min 3-17 | EMOTM for 15 minutes 3 clean & jerks (if possible increase weight at min 5, 8, 11, 14)
Min 18-20 | Max continuous (not accumulated) time weighted plank hold (45/35)

For the clean & jerks, start with a weight that is about 40% of your clean 1RM. If possible, increase the weight every 3 rounds. Be sure to have plates at the ready to do so!