29 Jun WOD- Monday, June 30

If you survived Pride, welcome back and happy pride! Now let’s lift some weights!

WOD Prep with Yasmen- How to prepare your body for the WOD:

1. T-spine smash
2. Overhead Tissue Smash

Strength: Clean and Jerk

Drills- 12 min- 3×2 HSC+Jerk @ light
4×1 SC+Jerk @ working toward 1st attempt weight

Find 1 RM C&J Olympic Rules
3 attempts (7 min)

WOD: “Pipe Dreams”

6 min Increasing Ladder 2,4,6,8…
Shoulder to Overhead
Pull-Ups
2 min Rest
6 min Cap
start where left of and go in exact reverse. Try to complete the same amount of work in 6 min

Lv1: 50%/ Banded Strict
Lv2: 55%/ Banded Strict
Lv3: 60%/ Kipping no band
Lv4: 65%/C2B

*Percentages based on what was est in previous max test

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