cara jones

6.31.20

7×2 Power Snatch (Work to a Mod/Heavy double) (NO TOUCH and GO)

8min Alt Tabata:
:20 Arch Body Hold
Flutter Kicks

7×2 Front Squat (RPE 7)(1 weight change)

For time:

50/40 Cal AB
50 C2B Pullups

*10min time cap

Holiday hours this week:

Friday: Normal Hours
Saturday: WOD @9am (No Open Gym)

15mins Handstand Push Work

6 sets:
200m Run
10 Strict Handstand Push ups
*rest 1 min between rounds

*20min Cap Including rest
*Modify as needed

7×2 Backsquat (RPE 7) (all sets 1 weight)

For time:

12 Clean and Jerk (135/95)
100 DU
9 Clean and Jerk (155/105)
100 DU
6 Clean and Jerk (205/145)

*12min Cap

For Completion:

4 sets:
700m Row (Hard Pace)
200m Run (Mod Pace)

4 sets:
400m Run (Mod Pace)
20/15 Cal AB (Hard Pace)

*Can start on either block but must finish that block before moving to the other