Most Recent Benchmark was Barbara on Jun 25,2018 (52 days ago)

Friday Jun 1,2018

Happy Birthday Melissa
Welcome Doug

Ron WOD deconstructed


Check In
Warm up (10 minutes) - trainer's choice

WOD warm up (5-10 minutes) - review snatch portion of WOD and get set ups

WOD
Ron WOD deconstructed
Every 10 minutes for 40 minutes - go fast to leave yourself time to rest. Each section should be a 'sprint'. Don't pace it so it lasts 10 minutes.

Interval 1: 1 mile run
Interval 2: 10 rounds of 1 hang power snatch, 1 snatch, 1 OHS (95/65)
Interval 3: 2 rounds of 20 HSPU, 30 pull ups
Interval 4: 1 mile run

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