WOD: 6/28/18

Strength/Skill/Stability
1A) Deadlift 4×3, 75% of 1rm, ACROSS (use the same weight for every set)
1B) Strict Pull Ups 3×10 (or 5 negatives)

Conditioning
25 Calorie row BUY IN, then…
3 rounds for time –
15 Push Press (75/55)
12 Toes To Bar
9 Power Snatch
Compare to 5/26/16

Auxiliary
3 Rounds
a) Flutter Kicks x 30 Seconds
b) See-the-lights w/sloooooow tempo x 30 seconds
c) Heavy Walking Sled Drag w/harness x 60 Seconds
*Rest minimally between movements, rest as needed between rounds.

INDEPENDENCE DAY SCHEDULE: We are closed on July 4, but encourage you to join us for the Atwater Run For Independence.  Details and Sign Ups Here.

One thought on “WOD: 6/28/18

  1. ANTHONY 6:13 RX
    KEITH 7:15 RX
    MEL 11:16 (45)
    KATHY 8:36 (35)
    PAUL 8:22 RX
    CARLOS 7:21 RX
    NEIL 10:36 RX

    MICHELL 🙂
    PAUL 🙂
    RAQUEL 10:18 RX
    RICH 13:20 RX
    BEA 11:24
    DEMARIS 7:22 RX
    ALICIA 12:46 RX
    BRIAN 6:38 V-UP
    SAIRA 12:37 K2E
    SHAWN 🙂
    PANYIA 10:01 K2E
    JENNA 8:49 RX
    BERNICE 🙂

    SASHAE 7:50 K2E
    HOLLY 728 RX
    ERIN F 10:22 RX
    JESSICA 10:43 K2E
    LAUREN 10:38 (45/K2E)
    AMANDA 9:51 RX
    JASON 10:11
    SEAN 12:24 RX
    CHRIS 12:36 (K2E/ 1/2 55 / 1/2 35)

    CUTTONE 6:44 RX
    JOHN S 7:47 RX
    DAVIN 12:40 (65)
    DAVID 8:24 (VUPS)
    ROGINA 10:14 MRX
    AIDEN 😉
    SUE S
    JIM B 9:30 RX
    ERIC B 10:22 (45)
    RON E 10:58 RX

    DUSTY
    LINDSEY
    ANDREA
    KATELYN SHANNON
    SHAWN M
    GOODWIN
    MARI
    AARON

    DOMINIQUE 7:16 RX
    ALEXA 5:55 RX
    ALEJANDRA 11:45 RX
    LUIS
    BELINDA 12:00 RX
    MANUEL 9:?
    DAN H 5:22 RX
    SAM G 11:53 RX
    JASMINE 15:21 (CJ)
    JOSH S 11:30 RX
    JEANNIE 11:11 RX

    ROBERT 6:35 RX
    KIM 12:19 (85/K2E)
    SIERRA 12:37 (K2E)
    BERNIE 12:20 (55/K2E)
    VERONICA 16:37 (35/SIT UPS)
    SHANNON 14:48 (35)
    NATALIE 14:25 (K2E)
    CARLOS 10:07 RX
    GERARD 10”55 RX
    KAMI 10:10 K2E
    JULIAN 7:15 RX
    JANET 14:07 K2E
    RAJU 11:57 K2E

Leave a Reply

Your email address will not be published. Required fields are marked *