A Gorgeous Day Must Mean It’s Time to Sprint

/in /by

Finally, a break in the crap weather that we’ve been having since I came home. Sorry to have brought all that with us.

Stupid Ouray in the Spring … be more awesome!

Sadly, today is Bevin’s last day with us. She heads off to be a fire fighter for the summer again. We’ll miss her but she’s off to do good things!

Bevin heads off to save the world from fires ... we will miss her but have a great summer, B!

Bevin heads off to save the world from fires … we will miss her but have a great summer, B!

Have a great summer, Bevin, and we hope to see you this Fall!

Now, onto the work:

Group Warm Up:
EMOM – 5 Minutes
8 Wall Balls 20 lb./14 lb.

Lift:
HBBS
5x 6 @ 45%
Use more as a mobility/form focus day. Reps should be fluid and easy.

MetCon:
Sprint to the end of the building and back (MUST SPRINT … It’s crucial to the WOD)

Then,
21-15-9
Deadlifts 165 lb./95 lb.
Push Ups 

Then,
Rest 2:00

Then,
Same Sprint as above 

Then,
15-12-9
Deadlifts 165 lb./95 lb.
Push Ups

Olympic Class
Hang Snatch -> From the Floor 
12x 1 @ 65%
OHS

4x 4 @ 80%
Another fun day and more on tap for tomorrow. Look forward to seeing you all then!