We will be need releasing after this WOD today…

See you at 6:00am with Sarah and the Evening with ME!

Warm up 

• release forearms and shoulders, upper trap, pec and back 
• band release lower body
• 5 ps Turkish get ups 
• 5 tempo push ups, starting at the bottom
• run 400 m 
• 10 depth jumps 
• warm up to the clean with Christine Girard’s warm up 

 

SKILL 10 min max … partner up if you want !

 2 ps Turkish get up or rope climbs

AM PEEPS…. pull sled inside gym ..corner to corner or do slam balls 

RX conditioning 30 minutes 

400 Meter Sled Push or Pull  6 Rounds “The Chief” (155/105) 200 Meter Sled Push or Pull 4 Rounds “The Chief” (155/105) 100 Meter Sled Push or Pull  2 Rounds “The Chief” (155/105) *Sled loaded to 1/2 Bodyweight or scaled  “The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats