Wednesday 5.13

Challengers!!! We are almost to the end. Keep it going, get caught up, and finish strong!

EVERYONE! We will be open in SOME way for SOME service next week. We absolutely will be on the list that Gov. Baker lists as allowed to open. I have no insider information but I have my beliefs and our resolve and I can say with confidence we will be open.

How open, I am not sure. But open to the point you will be able to come use a barbell, a bike, a rower for the first time in months.

DISCLAIMER: Don’t quote me on any of this!

WEDNESDAY
Strength: Clean and Jerk Complex
EMOM 10m: 1 Power Clean + 1 Hang Squat Clean + 2 Push Jerk

VirtualWOD
Core work: 1m AMRAP
Russian Twists
rest 30s, then 90s AMRAP
6 Russian Twists (each side)+ 6 Single Leg Toe Touches (3/3, opp. hand)
rest 30s, then 2m AMRAP
6 Russian Twists + 6 Single Leg Toe Touches + 6 Supermans
rest 30s, then 2:30 AMRAP
6 Russian Twists + 6 Single Leg Toe Touches + 6 Supermans + 6 Lemons
rest 30s, then 3m AMRAP
(BUY IN) 6 Russian Twists + 6 Single Leg Toe Touches + 6 Supermans + 6 Lemons, then AMRAP:
6 Double Mountain Climbers
6 Straight Leg Raises

WOD (all) : 3 Rounds, 5:00/1:00r
1 Min Buy In: Up Down + High Jump
then Run 400m AFAP
then AMRAP with remaining time
1 Lunge Around the World (each side)
4 Broad Jump
+ 1 LAW each round

EXTRA WORK
1. Sumo Deadlift 3-3-3-3-3

2. EMOM 10m
E: 3 Thrusters, heavy
O: 5-10 Bar Facing Burpees