NEWS

SUMMER SPIRIT FRIDAYS
Every Friday during the summer will be a “Spirit Day.” If you’d like to participate, have your gym attire reflect that day’s theme. Last year was a blast! You’ll see a few themes repeated, and some really great new ones!
TODAY Fri 7/19- Matchy Matchy
Fri 7/26 – School Spirit
Fri 8/2 – The Uniform (all black)
Fri 8/9 – Country vs. Country Club
Fri 8/16 – Version of Your Former Self
Fri 8/23 – Monochromatic Color Blocking
Fri 8/30 – Barbie

WOD

“Clean + Jerks”

METCON

5 x on the Minute
5 Clean + Jerks
Rest 1 Minute
5 x on the Minute
3 Clean + Jerks
Rest 1 Minute
5 x on the Minute
1 Clean + Jerk

WOD GUIDANCE & GOALS
Yes, YOU choose your weights today! For the first EMOM 5, choose a weight, five to ten pounds heavier, than you would typically use for a workout with 21-15-9 reps. By the third minute you should have to break up the set of five reps. During the minute of rest, add 5+ round to your bar for the next EMOM 5. For the three reps, you may have to do single reps by the third minute. And by the final EMOM, one rep should be at a 8/10 effort. Record your weights.

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