“Don’t stop when you want to quit, stop when you’re done. Make that your identity and there’s nothing you can’t do.” – Tom Bilyeu
Primer: Theraband Protocol
2 Rounds: 30 Sec of each: Sampson Stretch | Overhead Squats | Pull Ups | Ring Dips | Sit Ups
Skill: 5×3 Split Jerk (3 sec Pause in dip, head back and catch)
Strength: Find a heavy Split Jerk
*Newer members 7×3 working on technique & keeping the load light.
WOD: “Naked and Afraid” – EMOM x 10
Min 1: Double DB Snatch @ 35/20
Min 2: Front Rack Lunges @ 115/80
Performance: @ 35/20 | @95/65
Fitness @25/15 | @75/55
Fitness Light @ 25/15 | 45/35
Bonus:
A. Snatch: 1 EMOM x 12
B. Back Squat 5×3