We are going launch our first Running Clinic with Coach Jamie on Sunday September 14th at 9:30 am. If you hate running, if you want to get faster or if your knees and hips hurt every time we run this clinic is for you! Jamie will dive into everyone’s stride and give you skills and drills to practice on your own! Cost is $10. Reserve your spot by signing up on the clipboard in front of the gym.
Skill WOD
Spend 5 min working on Toes to Bar
(if toes to bar come easy then work strict toes to bar)
(**this is a movement people struggle with so use this time to ask the coach questions and get feedback on your form**)
WOD
Teams of 2
One athlete works, while the other rests.
50 Burpees (touch a target)
10 Clean and Jerks, 155/105
75 BJ, 24/20
10 CJ, 155/105
100 Pull ups
10 CJ, 155/105
75 BJ, 24/20
10 CJ, 155/105
50 Burpees (touch a target)
30 min Cap
Franey working his back squat!
Competitors WOD
10 min to Quickly work up to a heavy (not max) low hang Squat Snatch single – from below knees
then hit the partner workout above…