Tuesday 7.4.17 WOD

Holiday Schedule
Tuesday July 4th 8:30 & 9:30am CrossFit WODs Only
**Babysitting available at all time July 4th
Wednesday July 5th, Normal Schedule Resumes

Warm Up

Grab a barbell and set-up pull-up scaling
Then perform:
3 Power Cleans or 5 Deadlifts for Beginners
6 Strict Pull-ups (or whatever scaling option the athlete chooses)
9 Air Squats
*Add weight + repeat
*Warm-up can be longer if you need more time but keep in mind your class will go over the 60 minute time mark.


“Hotshots 19”
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Training Notes
This workout will have a huge time range, 31:00 and to a high of 48:00. The volume of power cleans is quite high (114 reps), so loads need to be relatively light.
Overall, managing your run pace is important as well managing your partitioning of power cleans/air squats. This is a great workout so have fun!Additional Notes:
Although the volume is high this a slow-paced, aerobic style workout with strict pull up requirement that should not interfere too much with this weeks programming and Athletes Holiday travel schedules.