6/28/13 – Friday

Written by Joey Tudela. Posted in Fitness

CANCELLED CLASS: 6 AM FRIDAY (6/28/13). WE APOLOGIZE FOR THE INCONVENIENCE THIS MAY CAUSE.

Please disregard the Saturday (6/29/13) 7:30 AM Class Change. It will not be at 6 AM this week. It will remain at 7:30 AM. We apologize for the confusion. There will still be YOGA right after at 8:30 – 10 AM and that will be $5/person.

10 AM Saturday (6/29/13) Class will be cancelled due to Fire Fighting competition that will take place at the American Memorial Park Baseball field. 10 AM Sunday (6/30/13) will also be fire fighting competition practice. Please show up on either day competitors!

James Tatum (77Kg, USA)

WOD

A.
Four sets of:
Bulgarian Split Squat x 4-6 reps @ 41X1
Rest 3 minutes

B.
Three rounds for time of:
50 Double-Unders
25 Air Squats
400 Meter Run

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Take 15-20 minutes, not more, to establish a 1-RM Snatch

B.
Take 15 minutes, not more, to establish a 1-RM Clean & Jerk
(You may elect to do either a power or full – which ever allows you to lift more, but please note below next to the weight lifted whether it was a full or power clean.)

Rest exactly 10 minutes after session B, and then…

C.
Against an 8-minute running clock, perform the following, in order:

“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thruster
Pull-Ups

and then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.

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