June 29th

Todays workout was based off a WOD from the Northern California Sectional. The workout was 6:00 minutes to complete an 800m run and as many overhead squats as possible. Your score was total reps of overhead squats completed before time ran out. Our version was a bit longer with a 1.5 mile run involving a long hill and a 20 minute time limit. The weather couldn’t have been better for running this evening with temperatures in the high 70’s and low humidity. The 5:30 group was full of some of our best athletes, 6 in the group finished the run sub 10 minutes with several right about 9 flat. Awesome effort today!

Skill
Snatch Complex
3×2
Snatch grip deadlift
Hang power snatch
Overhead squat
full snatch

WOD
20 Min
Run 1.5 miles
* with the remaining time complete as many overhead squats as possible with 95/65
* Every drop or loss of overhead postion complete 20 ab mat sit-ups then continue with overhead squats
– Score is total reps of overhead squats completed before the 20 minutes is up!