Zoie being Zoie

Zoie being Zoie

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WOD for Wednesday, August 7

WODs at 6, 8:30, & 11:45 am and 4, 5:15 & 6:30 pm
Boot Camp at 6, 7, & 8:30 am

  • Beginning THIS SATURDAY, WODs will be held at 8:30 & 9:45 am. The Community WOD will continue to be held from 11 to 11:45 am. 
  • “Second Saturday Series: Rings” scheduled for this Saturday, August 10 from 12:30 to 1:45 pm. Learn and practice ring dips, skin the cats, ball-ups, vertical holds, iron crosses, ring pull-ups, ring pushups, muscle-ups — and more! Class size limited to 15. Contact Coach Paul to reserve your spot. 
  • If you ordered an Rx jump rope, be sure to leave your payment with Coach Paul. 

As we completed a benchmark WOD yesterday, today will be a relatively easy day.

Strength
Turkish Get-Up
Establish 1RM

Spend up to 10 minutes establishing 1RM.

Dips
EMOTM for 8 minutes
Complete 3 to 5 dips

Scale as necessary. You may also scale up by completing weighted ring dips and/or completing reps every 30 seconds (if you have unassisted ring dips).

Conditioning
12-min AMRAP
1-2-3…
Power snatch 
Barbell bent over row
Complete 10 lateral barbell hops between rounds

Use the same weight for snatches and bent over rows.