READ THIS: If you are not taking a class for whatever reason and you are at the box working on your own stuff or open gym or mobility or whatever, you should be using Unit D, which is the unit with the turf. Please refrain from interrupting classes that are going on and remember that you are not the only one at the box.

Skill: Clean and Jerk, 7×1, EMOM
Sprint Work: For Time

3, 6, 9,  of:

  • Clean and Jerk (135/95)
  • Pull Ups
  • Burpees
    • 3,3,3 then 6,6,6 then 9,9,9. Record Time
  • Rest 3 min
  • Repeat again (record new time)
  • 18 min total cap
    • If you finish the first two rounds under 11 minutes then rest 3 mnutes and perform it for a third time!

The goal of today is to sprint through the 3,6,9. The challenge short be short and fast.

Away from the whiteboard 

  • Floor Press, 4×8

Shoutouts: none
Box News: Reminder:

  • If you are not taking a class for whatever reason and you are at the box working on your own stuff or open gym or mobility or whatever, you should be using Unit D, which is the unit with the turf. Please refrain from interrupting classes that are going on and remember that you are not the only one at the box.
  • Box will be closed on Sunday from 9-12
  • WOD WITH BEN this Friday at 5:05pm! Attendance has increased every week. This 5:05pm WODwithBEN is extra special as I want us to do the mannequin challenge – (https://www.youtube.com/watch?v=1IZoXqLV7RY) — Plan what Mannequin you will be! (Mannequin challenge will go down at 6pm (you can just come for this if interested).  I have not posted the WOD yet but here is the link for future reference: http://isabellafitness.com/wodwithben/

Events:

WOD T 11.8.16 WOD T 11.8.16