Richie always focuses on mobility before working out. Luke approves!

Richie always focuses on mobility before working out. Luke approves!

WOD for Friday, June 21

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

I hope you enjoyed your day of rest! I know that I most certainly did.

Strength
Dead-lift
Complete 3 sets of 2 reps @ 80, 85, & 90% of 3RM

Yup, this is going to feel heavy.

Conditioning
Run 200m
35 medicine ball cleans (20/14)

Run 200m
25 medicine ball cleans
Run 200m
15 medicine ball cleans
Run 200m

15-minute time cap

“Med ball cleans again, Paul? Didn’t we do med ball cleans this past Sunday?” Why, yes, we did — and it became very apparent that we don’t do med ball cleans nearly often enough. I constantly say that we must first focus on form, and I’m going on the record as also saying that (for those of you who attended last Sunday’s session) for many people med ball clean form was poor to mediocre. And I’m being generous.

Scale to 25-15-5 if needed. Yes, this is how important it is  to me that you focus on form. Scale up to 40-30-20-10 if you can complete within time cap and while executing proper form.

Complete this WOD outside. Place the med balls on a yoga mat before running, please.

If time allows, practice headstands or handstands.