REMINDER:  Due to AETC Family Day, we will not have class to allow our volunteer coaches time to spend with their families… but we’ll give you the warm up and work for today to do on your own time:

Warm Up:

200 rope contacts – any combo

10 yd bear crawl

10 yd bear crawl in reverse

10 yd walking lunge

10 yd inch worm

5 box step ups

5 box jump w/step down

10 kip swings

S/S/S:

Push Press

5×60%

5×65%

5×70%

(% based off 2RM set 23June)

WOD:

For Reps:

2 min Max Toes to Bar

1 min Rest

2 min Max Box Jump(24/20)

1 min Rest

2 min Max DU

1 min Rest

2 min Max Pull Ups

Scaling Options:

Toe2Bar – do  Knee2Elbow, if you can’t,  then Knee2waist

Box Jump – 20/16

Double Unders – no scale, it will be 2 min of attempts if anything

Pull Ups – Ring rows

REMINDER:  Due to AETC down day and the 4th of July celebration, we will have no classes on Thursday or Friday….BUT we will still post the workout for you to do on your own.

WOD:

Annie are you OK?

sorry, had a Michael Jackson moment….

21-15-9:

Row for cals

Thrusters (65/45)

Med Ball Cleans (20/14)

Sumo Deadlift High Pull (65/45)

Wall Balls (20/14)

Burpees

Post time to Comments

Two words, manageable chunks. Try to go unbroken per movement even if that means five extra seconds before moving on to compose yourself.