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Training for Saturday, June 27th

West Side Comp @ 7:30AM Jason’s 36th Birthday WOD!! Buy In: 136 Double Unders -then- 3 Rounds for Time: 3 Rope Climbs 3 Bar Muscle Ups 3 Power Cleans (185/135)

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Training for Friday, June 26th

Group Circle   Warm Up   Strength 15 ┬áminutes to find 1RM Clean and Jerk   Workout of the Day “DT” 5 Rounds for Time: 12 Deadlift (155/105) 9 Hang

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Training for Thursday, June 25th

CFWS   Group Circle   Warm Up   Strength 20 minutes to make up 1RM Snatch or 4s x 2r HEAVY Snatch Balance from the rack. Feet in squat stance,

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Training for Wednesday, June 24th

Group Circle   Warm Up   Strength 20 minutes to complete Snatch 1 RM. Minimize misses to 3-5 attempts.   Workout of the Day “Elizabeth” 21-15-9 Cleans (any style) 135/95

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Training for Tuesday, June 23rd

CFWS   Group Circle   Warm Up   Strength 15 minutes to either max up 3 Max Efforts at Strict Dead Hang Pull Ups or accumulate 5 minutes of L

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Training for Monday, June 22nd

Group Circle   Warm Up Run Big Block -then- 2 Rounds: 10 scap pulls 10 V ups 10 Iron Cross 10 Scorpions   Strength 15 minutes to do 3 attempts

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Training for Saturday, June 20th “ERIN’s 34th Birthday WODs”

West Side Comp @ 7:30am Death to the Birthday WOD 34 Double Unders -then- 34 Deadlift (135/95) 34 KB Swing (2/1.5) 34 Push Ups 34 Hang Power Clean and Jerks

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Training for Friday, June 19th

Group Circle   Warm Up 3 Rounds for Quality – let’s get the shoulders awake and ready! 10 Passthroughs with the Dowel 10 OHS with Dowel 10 Behind the Neck

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Training for Thursday, June 18th

CFWS   Group Circle   Warm Up Line Drills   Strength 15 minutes to complete the following: 4s x 5r of Bench Press @ 75% of 1RM   Workout of

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Training for Wednesday, June 17th

Group Circle   Warm Up Work on establishing an understanding of the hollow body! Lots of hollow holds! Warm Up those Hammies and Glutes too!   Strength Take time to

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