June 12th, 2014

083

Both the Adult and Kids run groups will meet at McLennan Park again on Thursday at 6 pm weather permitted

Today’s WOD

10 min to find a tough single Back squat
Then…
Every 2 min, 3 reps @ 85% of part 1, x 4 sets
+
4 Rds for time
2 Deficit HSPU’s or 3 wall walks
4 Muscle Ups OR 10 Ring rows + 10 Ring dips
6 Hang Squat Clean @ 185/105
Trainer’s Tips: Go heavy on squat, be warm and ready before you start and build quickly.85% should be tough for 3 reps, adjust as needed. Last part is higher skill + weight, make appropriate for you skill and goals

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