Saturday, July 18
WOD
Happy Birthday Tracy Ford, Steve Bond & Kit Wannen!
Warm-up:
20 Mountain Climbers
10 Up/Downs
16 Reverse lunges
10 Supermans
14 Iron Cross
10 Hollow rock
12 Skater jumps
10 Muscle clean
10 Push press
8 Hang power clean
This weeks hero is Joe Louis. Louis was the world’s heavyweight champion boxer from 1934-1951. Louis was known as a hero inside the ring as well as outside by serving in the army during WWII.
To learn more visit: https://nmaahc.si.edu/blog-post/joe-louis
“TKO”
A) EMOM x 15 (Represents the # of rounds boxing matches were when Joe was fighting)
4 (Lunge + Lunge + Push press) 95/65#
then burpees in the remainder of the minute
4 minute rest
B) 6 minutes to establish a 3rm Hang Power Clean in no more than 3 attempts.
(3 attempts represents the # of times someone has to get knocked down before the ref calls a technical knock-out)
Score is total burpees + top load lifted in part B
Mobility:
1:00 Lying knee twist
1:00 Seated straddle
