“Don’t confuse the energy with the fucking execution.”
July 4 Classes: 5:30, 6:45, 7:45, 9 am only
July 21 Warlock Summer Smash Click Here to register
A. 3 Power Clean and Jerk EMOM x 7 @ 75%
B. 18.1 – AMRAP 20
8 T2B
10 DB Clean and Jerks @ 50/35 (5 on each side)
14/12 Cal Row
*It is your job to know your time from 18.1 in the Open. Figure out your splits per round. Go 3-5 seconds under that per round and hold that for tomorrow’s 20 minute WOD. Minutes 11-18 will be really hard. Prepare mentally for that.
*Bike 10/7
Performance: RX
Fitness and Fitness Light: 8 KTC | DB C&J @ 35/20 | 14/12 Cal Row
Bonus:
A. 5 Rounds: 12 seconds of max effort ring dips / 48 seconds of dips on the edge of a box.