Tuesday, August 17th, 2021

Coach led warm up 

PVC warm up

WOD

On a 16-minute running clock, for max reps:

5 rounds of:

20 seconds of deadlifts, rest 10 seconds

20 seconds of push-ups, rest 10 seconds

:30 sec transition 

Then, 

5 rounds of:

20 seconds of power cleans, rest 10 seconds

20 seconds of squats, rest 10 seconds

:30 sec transition 

Then, 

5 rounds of:

20 seconds of hang power snatches, rest 10 seconds

20 seconds of sit-ups, rest 10 seconds

Women: 135-lb. deadlift, 85-lb. clean, 55-lb. snatch

Men: 215-lb. deadlift, 145-lb. clean, 75-lb. snatch

Post total reps completed to Wodify and whiteboard 

Cool down

5 min bike or row

Then, 

3 rounds NFT:

10 single leg glute bridge (ea. Leg)

10 pause superman ext.

:30 sec plank hold