Wednesday's WOD, strength, and yoga!

July 4, 2017

Hope you all had a wonderful 4th! Since we missed Day 2 of our strength today (with good reason!) we will resume with the strength program tomorrow instead of our usual stamina day...hopefully nobody is too upset about that ;) lol


**Don't forget about yoga with Robyn Goldman Cifuentes at 6:30pm!! COME STRETCH!!


Here is your Wednesday WOD!


Wednesday July 5, 2017


CrossFit (6am/7am/10am/12:15pm/5:30pm/7:30pm)



A) Back rack holds @ 130% 1RM back squat x 10sec x EMOM-9



Stay tight!


B) Clean Deadlift @ 90% 1RM clean x 3 x 5



Keep the shoulders retracted and over the bar right until the end of the movement. Overhand grip (obviously) and focus on clean positions as you control up and down. The bar should stay close to or in contact with your body.




Push Press 75/115

Squats (Back-Front-Overhead) 75/115



Yoga with Robyn! (6:30pm)



On-Ramp (7:30pm)




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