Luke provides coaching to Chris, Jeff, and Cullen.

Luke provides coaching to Chris, Jeff, and Cullen.

WOD for Monday, June 17

WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm
Boot Camps at 7 & 8:30 am

Congratulations to all of you who completed yesterday’s team WOD! For those of you who have been complaining that we haven’t been working our legs enough, you’re welcome. Was that you that I saw walking down the stairs backwards?

Strength
Push press
3 reps @ 80, 85, & 90% of 1RM

The last set is going to feel heavy. Be certain to push press and not push jerk.

Skill
Max time headstand/handstand or walking handstands.

You may walk on the floor or along the wall (with chest to wall).

Conditioning
AFAP

Cash in run 400m
Then 5 rounds of the following:
5/arm 1-hand KB or DB snatch (power or full squat)
5/arm 1-hand KB or DB Russian swings
5 burpee pull-ups
5 burpee toes to bar
Then cash out run 400m

If you are unable to complete unassisted pull-ups, scale to 5 burpees and 5 pull-ups and then 5 burpees and 5 toes to bar.