WOD:
Josh
For Time and Quality: If the athlete does not get into a low squat, the coach will call no rep, and the athlete will have to perform the lift again. This is a heavy clean. You will need to get the hips fully extended open with a big pull to perform the lift successful. Drive the knees out when coming out of the squat.
800 M Run for time
then
3 Rounds for Quality
6 Squat Clean (110/155); Scaled-hanging power clean from the box or hanging squat clean
10 Ring Dips; Scaled: Tricep dips from the bench
Warm Up:
10 Cone drills
5 T Cone drills
Team Stretch
3 Rounds
10 sec Prayer Stretch
10 triplanar, each direction, each leg
10 rotation stability drills (5 each direction)
WOD Specific Warm Up:
5×5 Squat Clean and Ring Dips-start light and workup to workout weight
Belly Breathing Instruction
Times:
Karen 12:23 (45)
Sarena 12:45 (45)
Smiley 12:24 (155)
Mayra 12:24 (55)
Abel 11:45 (135)
Jess 14:01 (55)
Nicole L 15:36 (65)
Brian 12:55 (85)
Lester 12:41 (75)
Ru 12:32 (65)
KK 12:43 (35)
Alli 12:34 (25)
Josh 13:18 (65)
Dan 12:34 (55)
Alan 15:52 (155)
Ruth 10:46 (75)
Phil 11:55 (115)
Otter 12:54 (135)
Shaira 17:27 (110)
Stacey 13:51 (85)
Des W 13:00 (75)
Hunter 11:49 (125)
Han 9:43 (25)
Trevor 13:02 (155)
Chiri 9:27 (110)
Javi 15:19 (135)
Jackie 6:53 (mod)
McC 11:00 (145)
Jess 14:12 (75)
Christian 7:45 (155)
Caroline 13:20 (35)
Abby 13:15 (95)
O-Lift:
Fred
Kids Corner:
Olivia
Leah
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