Announcements
June 23rd: Outlier Beach WOD
June 23rd: Proving Grounds Team Fit competition, come support Norm, Karis, and Tom
July 14th: Civil War
Friday 6/22
Strength
Every 90 seconds for 12 minutes (8 sets): 1 squat clean + 1 thruster
Perform 1 squat clean, standing all the way up, then perform a thruster. Build in weight over the 8 sets.
Metcon
AMRAP 3:
Wall balls (20/14)
-rest 3 min-
Death by 10 meters
Death by 10 meters is an EMOM shuttle run workout. Athletes will sprint back and forth between two lines spaced 10 meters apart, with the distance increasing each minute:
Min 1 – 10 meters
Min 2 – 20 meters
Min 3 – 30 meters
…
Athletes will rest the remainder of each 1 minute interval after the required work is complete. Athletes will continue until they are unable to complete the work within the 1 minute interval. Athletes must touch the ground with their hand at or behind the 10 meter mark at each change of direction.
Extra credit (non-coached)
3 rounds (NFT):
10 HSPU (strict if possible)*
20 single leg DB/KB deadlift (10L/10R)
*Sub 10 DB strict press