200807 - FYF!

TOMORROW @ 10AM
We’ve got a spicy (athlete created….thank you Kurt Davies) Partner WOD for ya!
It’s called “Partner Pacer” and it’s going to be a long, type 3 fun kind of one!
IF we have enough people interested on the athlete’s page and the weather cooperates, WE ARE HEADING TO THE BEACH!!! We will be going to Boyd Lake after the WOD with coolers of beer, snacks, and floaties!

QOTD - Weekend Plans?

WARM UP - Ab Mat Ball
Then…
12 EB Good Mornings
12 EB Clean and Press
12 EB Bent over Row

MOBILIZE - Banded Overhead Stretch
Banded Single Leg Good Morning

COACH PREP - DL/HPC/Jerk (Form Practice)
Build up in weight in sets of 2 starting with jerk and work your way back on the movements. Jerks are the limiting lift here so don’t lift more than you can jerk.

WOD - “Climbing DT"
(A: Competitor) / (B: Performance)
AMRAP 20:
1 Rope Climb (add 1 climb per round)
1 Round of “DT” = 12 DL/9 Cleans/6 Jerks @ 155/105

(C: Fitness)
AMRAP 20:
3 Scaled Rope Climbs (add 3 scaled climbs per round)
1 Round of “DT” = 12 DL/9 Cleans/6 Jerks @ 135/105