NEWS

THU WOD Recording: Don’t Look Down
THU KIDS Recording: Here

WOD

“Clouds Above”
AMRAP 20
40 Jumping Jacks
20 Dumbbell Back Squats
20 Kettlebell/Dumbbell Swings
20 Dumbbell Step Ups

WOD Guidance & Goals:
With one dumbbell or kettlebell, complete 20 back squats with the db/kb behind your neck. With the same db/kb do 20 swings unbroken as long as possible. For the db/kb step ups hold the weight anyway you’d like except for resting it on your knee. Target 6+ rounds. 

httpv://www.youtube.com/watch?v=uZpWHxU-3L0

Post Rounds to Comments.

GENERAL WARM UP

20 Jumping Jacks 10 DB Good Morning Run:30out/back
10 Squats 10 DB Deadlift 10 Side Shuffler
20 High Knees 10 DB Squat 10 Karaoke
10 Good Mornings 10 DB Press 10 Skips
20 Butt Kickers 10 DB Sit Up 10 Skaters
10 Lunges
20 Lateral Hops Roll Backs Spidermen
10 Push Ups Windshield Wipers Pedal
20 Mt. Climbers
10 Sit Ups
Arm+Leg Swings
Touchdown+Figure 4

ENDURANCE

60 min walk/run/hike with 20/14# vest/backpack

BARBELL CLUB

Burgener Strength

1) Snatch: 10 rounds – Every 90 seconds, complete:
1x snatch (70-90% 1 RM)

2) Clean and jerk: 10 rounds – Every 2 minutes, complete:
1x clean and jerk (70-90% 1 RM)

3) Front squat: Work up to a 5 RM