Strength/Skill: Back Squats, every 2 minutes

  • 2 x 5 @ 70%
  • 2 x 3 @ 85%
  • 2 x 1 @ 90% (feel free to attempt a new 1RM)

WOD: For Time

  • 21 – 15 – 9 – 6 – 3 of:
    • Clean and Jerks with Slam Ball (50/30) (focus on straight elbows and shrug when hips come to full extension)(it must go from Ground TO Shoulder TO Overhead, it is NOT a SlamBall or GTOH)
    • Ring Pushups (keep hands close to body)
    • Burpee Box Jumps (24/20) (lateral or forward facing if space is not an issue)
      • 19 min cap

The News:
Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian Martinez
Check out my Blog: Here
Check out my Amazon Recommendations and Books: Here
July 4th BBQ