Daily WOD
GAVIN WRAY

Cycle Box 6pm

FEW Crew 5:30pm & 6:30pm

Hang Power Clean- 6 @60%, 5 @65%, 2 sets of 2 @70%, 2 sets of 2 @75%, 2 @80%

6/10/98

6 Rounds For Time of:

10 Wall Ball 20/14

9 Box Jumps 24/20

8 DB Snatch 50/35

Then, finish with 21 Burpees

Suggested Mobility: Ear to Shoulder Stretch, Seated Center Splits, Wall Stretch

Hero WOD 8:30am

Yoga 9:30am

Lifting 10am

Rankel

Complete as many rounds as possible in 20 minutes of:
6 Deadlift 225/155
7 Burpee pull-ups
10 Kettlebell swings 70/53
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

7:30am-8:30am Open Gym

8:30am Team WOD

8:30am Cycle Box

9:30am CrossFit

9:30am Yoga

Team of 3: For Time- Accumulate Calories and Meters

1200m Farmer Carry *1 DB in front rack, 1 DB at your side

180 Calorie Bike

AMRAP: 10 Deadlift 135/95. 8 Power Clean 135/95, 6 Front Squat 135/95

In teams of 3, one person will work to accumulate calories and/or carry while 1 person works at the AMRAP, while 1 rests. Rotate as needed to accumulate all the bike and carry.

9:30am Class

5 Rounds For Time of:

100m Farmer Carry *1DB Front Rack, 1 DB Hang

10 Deadlift 185/125

25 Wall Ball 20/14

Open Gym 3:30pm-5pm

3 Rounds For Time:

200m Run

20 Box Jumps 24/20

200m Run

15 Handstand Push Ups

200m Run

10 DB Devils Press 35s/20s

GET YOUR STRETCH ON!

Open Gym 9:30am-11:30am

Lifting 5:30pm

Yoga 6pm

Push Up Skill- 3 sets of 5 Tempo Push Ups right into Max Push Ups *3-5sec decent, body lowers in a straight line, chest and thighs meet the ground at the same time.

Every 4 Minutes for 6 Rounds:

6/5 Strict Pull Ups

30 Air Squats

6 Deadlift 275/185

Suggested Mobility: Hamstring Stretch w/rope, Samson Lunge Hold

Cycle Box 6pm

Hang Power Snatch- 5 reps @60%, 5 @65%, 2 sets of 4 reps @70%, 2 sets of 3 @75%

For Time:

50 Sit Ups, 25 Calorie Bike or Row, 10 Alternating DB Snatch 50/35

40 Sit Ups, 20 Calorie Bike or Row, 8 Alternating DB Snatch

30 Sit Ups, 15 Calorie Bike or Row, 6 Alternating DB Snatch

20 Sit Ups, 10 Calorie Bike or Row, 4 Alternating DB Snatch

10 Sit Ups, 5 Calorie Bike or Row, 2 Alternating DB Snatch

Suggested Mobility: Cobra Stretch, Pigeon Stretch, Foam Roll Lats

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