Thursday 6-09-16 WOD

Stan & Shelley take a short break during the Starke 4 Year anniversary workout to pose for a photo. 

Looking good you two!!!

Thursday 6-09-16 WOD

CrossFit:
A.
In 6 Min Build to your heaviest Squat Clean Thruster

B.
in 8 Min Build to your heaviest TWO clean & jerk within 10 seconds.*

*as soon as the bar hits the ground athletes have ten seconds to pick it up for the second clean & jerk.

C.
EMOM 10
5 Thrusters @ 85/115#
5 C2B Pull Ups

D.
Optional Conditioning (time dependant)

4x500m w. 90 sec recovery.

This will be after the one hour mark so if athletes have the time to get in some conditioning then jump on a rower after you have recovered from part C (5-10 min after) and hit it!

Try to maintain your 500m split from last Thursday or 1-2 seconds faster/500m.

Fitness:
A.
10 Min EMOM
3 Pull Ups (if using a band & 31x1)
3 Double Bell C&J 30/50#+

B.
5 Rounds NFT
10 DB lateral step ups
6 Weighted Push Ups

C.
10 Min EMOM
6 KBS 60/80#
6 Burpees

D. Same As CrossFit (SACF)