06.28.2017

FullSizeRender 13ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunge 10 x Scorpion Stretch III. Mobility Impact/Focus #1: Pause Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 3-3-3-3-3 (23×2 Tempo) Notes: Tempo Explanation HERE Post loads to comments. Impact/Focus #2: Push/Split Jerk Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk. Push/Split Jerk 2-2-2-2-2 Post loads to comments. ROMWOD "The Key"
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3 Responses to 06.28.2017

  1. Daniel says:

    Back squat: 265# (87%).

    Split jerk: 215# (84%).

  2. Katelyn says:

    Back Squat: 120

    Push Jerk: 90

  3. Abby says:

    Pause Back Squat: 215# x3 (225# x1 then failed)

    Split Jerk: 175# x2

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