Friday, 6/29/12

28 Jun

Note it on your schedules: on July 4th we will have JUST ONE CLASS – and it’s going to be GINORMOUS, FUN, AND VERY AMUHRICAN. 9am. Wednesday.  If there weather’s great, we’ll do this one outside.  SAVE THE DATE!

CAMP SIGN UP ends in JUST TWO DAYS! (that’s clearly what Cassie’s expressing below)

————————————————————————————————————–
SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.
DYNAMIC WARM-UP: Complete one round of the workout of the day: work up to the weight you will use for the power clean and then complete just the power clean, push-ups, and squats.
*The 6am and 7am should complete the metcon in the Oly/Elements area.

SKILL WORK: Neutral Grip Kipping Muscle-up – work on this skill, but allow as much time as possible for the metcon (you will need at least 20 minutes alone for the work!)

METABOLIC CONDITIONING:

The Chief

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

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