3
Jul
Saturday July 4th
Live Feed Link (All classes)
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09
Video from Live Feed
General Warm-up:
100m Run, 20 Air Squats, 2 Banded Bent Over Rows.
Specific Warm-up:
3 Rounds of 5 Thrusters, 5 Pullups/Ring Rows, 100m Run. Build to WOD weight starting with empty barbell or light weight.
WOD:
“Holbrook”
10 Rounds:
5 Thrusters
10 Pull ups
100m Sprint
Rest 1 minute after each round
RX 115/85, L2 95/65, L1 75/45 (30 min Cap)
Scale:
Anyway needed to get under 30 minutes. Less Rounds, Less Pullups, Lighter Thrusters or work for 30 minutes.
Notes:
Try to move quickly through your rounds. 1 minute rest isn’t a lot but will allow a decent recovery. If you have done in the past know your previous score.
