Warm up: 400 m run; 10 squats, 10 jump squats, 10 straight leg sit ups, 10 ball shrugs, 10 ball power cleans, 5 kte
Mobility: wrists on all fours, archer arms (w/ pvc if needed)
Skill Focus: Power Clean
Warm up by building from hang down with empty bar
Power Clean 3RM
WOD:
Levels 2 & 3 (rx)
5 hpc use 80% of today’s 3rm
7 box jumps 30”/24”
9 strict toes to bar
6 RFT
Level 1
5 hpc @ 80% ish
7 box jumps
9 strict kte, or knees as high as possible, focus on not swinging/tight core
6 RFT
Post pc 3 rm and time for score
More exciting family events at CF Jaguar today. . .
Happy Happy 41st Birthday to Richard!
While Chris is recovering from shoulder surgery Nat had a last fling with Richard and his birthday finisher
Richard left Nat in the dust as they ran a 200 yd gasser for his bday finisher but ran an extra lap with her
It was a great time but. . .
My heart belongs to Chris!
Mobility: wrists on all fours, archer arms (w/ pvc if needed)
Skill Focus: Power Clean
Warm up by building from hang down with empty bar
Power Clean 3RM
WOD:
Levels 2 & 3 (rx)
5 hpc use 80% of today’s 3rm
7 box jumps 30”/24”
9 strict toes to bar
6 RFT
Level 1
5 hpc @ 80% ish
7 box jumps
9 strict kte, or knees as high as possible, focus on not swinging/tight core
6 RFT
Post pc 3 rm and time for score
More exciting family events at CF Jaguar today. . .
Happy Happy 41st Birthday to Richard!
While Chris is recovering from shoulder surgery Nat had a last fling with Richard and his birthday finisher
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Richard left Nat in the dust as they ran a 200 yd gasser for his bday finisher but ran an extra lap with her
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