No benchmark WOD today – we have two benchmarks left (FGB and Fran), so we will be doing these on the next two upcoming Fridays.
Don’t forget – Yoga with Leslie this Sunday at 1230PM!
STRENGTH
Deadlift, 5 sets of 3 reps, rest 2 minutes between sets
*Deadlifts should be done between 70-80%
WOD
Level 1
3 Rounds for Time:
- Ring Row x 10 (controlled tempo)
- Medicine Ball Clean (20/14) x 15
- Push-up Hands Elevated x 20
- Run x 250m (Row x 300m if raining or if you want to work on rowing)
Level 2
3 Rounds for Time:
- Strict Pull-up x 10
- Dumbbell Hang Squat Clean (35/20) x 15
- Push-up x 20
- Run x 400m (Row x 500m if raining or if you want to work on rowing)
*If necessary, scale reps on strict pull-ups or do a combination of strict pull-ups/band pull-ups or strict pull-ups/ring rows. No kipping pull-ups as a sub – keep all reps strict.
ANNOUNCEMENTS
- Yoga with Leslie! June 19 at 12:30PM at the gym – RSVP Here
- Park WOD! June 26, 9am at Darden Towe Park.
DL: 175#
Wod: 16:59 (5 strict pullups/rnd. Rest rx w/row)
DL- 175#
no wod
DL: 165
WOD: 21:40 (3 strict PUs, Rx DBs, push ups w/ parallettes, 400m row)