New member (and former Boot Camper) John contemplating the med ball clean.

New member (and former Boot Camper) John contemplating the med ball clean.

Lauren, Glenda, Angie, and Ashlee kicking a$$ and taking names!

Lauren, Glenda, Angie, and Ashlee kicking a$$ and taking names!

WOD for Saturday, June 22

WODs at 8:45 & 10 am
FREE Community WOD from 11 to 11:45 am

Seventy-five medicine ball cleans and a half mile run. Nice work, athletes! Griffin had the fastest time (and excellent form).

Strength
OHS/Snatch
5 reps @ 75, 80, & 85% of 1RM

As always, focus on form. The rep doesn’t count unless you break parallel. Descend ¬†focusing on control of the bar and ascend with speed and power.

Conditioning
Death by Push Jerks (60 – 65% of push press 1RM)

The bar will, of course, start from the floor; thus each set will begin with a clean & jerk.

With a continuously running clock do 1 push jerk the first minute, 2 push jerks the second minute, 3 push jerks the third minute, continuing as long as you are able to to complete required reps within the minute.

For those of you who can complete rope climbs, you will be given an opportunity to do so. Be sure to wear protective clothing!