Saturday, July 4

announcements:

• We will be open on July 4 for our normal Saturday 9:30 am Community WOD.

• As long as we have RSVP’s, we’ll also be open for Sunday’s Olympic Lifting class with Coach Heather.

“EVA STRONG”

About the workout

Intended Stimulus

• In honor of Eva Mireles, who died while shielding her fourth-grade students from a gunman.

• 15:00-25:00.

• 5:00 or less per round.

• Double-unders together in :30-1:00.

• Toes-to-bars split in :20-1:00.

• Moderate-to-heavy clean and jerks split in :30-1:00, including transition.

• Run together in 2:30 or less.

rx

With a partner, 5 rounds for time of:
24 double-unders, each
19 toes-to-bars, total
2 clean and jerks, total (135/205 lb)
400-meter run, together
– Share all work and complete the run together.

Score: Total time

intermediate

With a partner, 5 rounds for time of:
12 double-unders, each
19 toes-to-bars, total
2 clean and jerks, total (105/155 lb)
400-meter run, together
– Share all work and complete the run together.

Score: Total time

beginner

With a partner, 5 rounds for time of:
24 single-unders, each
19 hanging knee raises, total
2 clean and jerks, total (35/45 lb)
400-meter run, total
– Share all work, including splitting the run for 200 meters each.

Score: Total time

Skill Work

Pre-workout strength:
Build to clean and jerk loading