Seventh Heaven Comp WOD at 7:15 AM!

Squad WOD
AMRAP 24 w/ Partner – Split Reps Any Way
60/45 Calorie Row (FX: 40/30)
30 Hang Squat Cleans (115/80) (FX: 95/65) (RX+: 135/95)
30 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)
30 Clean and Jerks (115/80) (FX: 95/65) (RX+: 135/95)

Strength
Every 1:30, 4 Rounds
1) 6 Strict Chin-Ups w/ 3s Eccentric (FX: Banded) (RX+: Weighted)
2) 6 Strict Ring Dips w/ 3s Eccentric (FX: Banded) (RX+: Weighted)
3) 15 Hollow Rocks (RX+: Weighted)

Conditioning
AMRAP 12
400m Run (FX: 300m)
15 Burpee Pull-Ups (FX: 10)
75 Double Unders (FX: 50)
*RX Min: 2 rounds

Strength
Every 3:00, 5 Sets
3 Deadlifts (80-85%)

Conditioning
For Time:
40/30 Calorie Bike (FX: 30/22) (RX+: 55/40) (2:00 Cap)
40/30 Calorie Row (FX: 30/22) (RX+: 55/40)
*6:00 Cap

Core-Flex tonight at 5:45 PM! Sign up on ZenPlanner!

Strength
Every 2:30, 5 Sets
3 Squat Snatch
1-2) 65-70%
3-4) 70-75%
5) 75-80%
*Reset b/t reps

Conditioning
For Time:
3 Rounds:
3 Wall Walks (FX: 2) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)
9 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
into…
3 Rounds:
12 Burpees Over Bar
9 Overhead Squat (95/65) (FX: 75/55) (RX+: 115/80)
*12:00 Cap

Have any aches or pains?
We will have physical therapists from Rehab To Perform at CFR7 from 5 – 6:30 PM tonight doing complementary evaluations and treatment for athletes! Come by and get some advice!

Conditioning
AMRAP 24
200m Run
3 Bar Muscle-Ups (FX: 1 OR Chest to Bar Pull-Ups) (RX+: Ring)
16/12 Calorie Row
3 Bar Muscle-Ups (FX: 1 OR Chest to Bar Pull-Ups) (RX+: Ring)
*RX/RX+ Min: 5 Rounds

Cooldown
:45 on/:15 off
1-2) Banded Lat Stretch (:45 each side)
3-4) Banded Crossbody Shoulder Stretch
5-6) Pec Stretch w/ Rig