Another reminder to set aside some time on Thursday for yourself and attend the Yoga class at the Community Commons (Bldg 700) at either 0700 or 1400.  Click on the above pic to go to the sign-up page.  You can thank me later!

Warmup:

2X:

10/8 Cal Echo Bike

5 Inchworm Push Ups

10 Shoulder Taps in plank

10 Over & Backs

-then –

2X 7 Empty bar push press

S/S/S:

EMOM 8:

Odd – 10 Push Press @5-6/10 RPE

Even – :30 Echo Bike @ med pace

The weight on the push press should feel like if you had to, you could probably pound out another good 7-8 reps.  This and the :30 bike intervals are more of an extension of the warmup and prepping us for the WOD

WOD:

10 Rounds for Time*:

2 Wall Walks

10 Hang Power Cleans (95/65)

*Cash-Out 50/40 Cal Echo Bike

Time Cap – 22 Min

Video courtesy of CrossFit HQ.

This one could get spicy if your Wall Walks are not on point. Would suggest to initiate the wall walk, get into a down dog position before moving the feet onto the wall.

Scaling Options:

Wall Walks -> to scaled distance -> Inchworm push ups

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Cool Down:

Barbell forearm mash – 1 Min per side

Thread the Needle Hold – 1 min per side