Saturday, June 25
“Teaching is the greatest act of optimism.” - Colleen Wilcox
Rebuild 8:30a, Community WOD 9:30a
Rebuild
Alt EMOM 16 mins: Half Kneeling Single Arm Landmine Press, Stationary Dips, and Flutter Kicks
Every 1 min for 16 mins, alternating between:
8 L Half Kneeling Single Arm Landmine Press, pick load @21X1
8 R Half Kneeling Single Arm Landmine Press, pick load
max rep Stationary Dips, 40 secs
max rep Flutter Kicks, 40 secs
Every 1 min for 20 mins, alternating between:
8 L Front Foot Elevated Split Squats, pick load @3111
8 R Front Foot Elevated Split Squats, pick load
max rep Strict Handstand Push-ups, 30 secs
Ring Front Leaning Rest, 40 secs
12 Bent Over Reverse Dumbbell Flies, pick load @2011
Community WOD
With a partner, 5 rounds for time of:
24 Double Unders (each)
19 Toes-to-bars (total)
2 Clean & Jerks, 205/135 lbs (total)
Run, 400 m (together)
Double Unders are completed at the same time, partners don't move on until both finish. Toes-to-bars and Clean & Jerks are divided between partners. Run is completed together.
In honor of slain Uvalde teacher Eva Mireles. Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.
Athlete Instructions
Scaling
If you don’t have a partner, reduce the toes-to-bar reps to 10 and perform only 1 clean and jerk per round. Newer athletes should reduce the loading and modify the toes-to-bars.