SATURDAY WORKOUT

HEADS UP!

We will be going off site again in two weeks on August 3rd... We have yet to determine the site and we will again be heading out for breakfast afterward!!  SPREAD THE WORD!!

WORKOUT:
"ChipFerH"... Haha
12 Full Squat Cleans (225#/155#)(Use 85% of your BEST OVERHEAD MAX as a scale)
Run around the EAST side of the building...
3 SHORT Hill Sprints Behind The Building (All the way up and all the way back is 1)
50 KB Swings (35#/53#)
Run around the WEST side of the building back inside the gym...
6 Push OR Split Jerks (225#/155#)(Use 85% as a scale)(Must clean into position)
Run around the EAST side of the building...
40 KB Sumo DL High Pulls (53#/70#)
3 TALL Hill Sprints Behind The Building
Run around the WEST side of the building back into the gym...
24 Deadlifts (225#/155#)(Again, use 85% of your BEST OVERHEAD MAX as a scale)
30 Box Jump Overs (20"/24")(Don't need to stand all the way up for it to count)
Complete ONE final run around the entire building to complete the workout...
(I have no idea how long this will take so... 30 minute cut :))

Enjoy it!!

All right so obviously if you do the math if you can't push or split jerk AT LEAST 180#/265# than you are not allowed to go Rx'd for this WOD...  Look up your best ever overhead lift and use 80-85% of it for all the barbell lifting movements in this WOD...

Might be a little slick on the hill for the running and KB work so bring your cleats along...

We will stagger 6 athletes (3 guys & 3 girls) every 5 minutes to make sure everyone has access to the right equipment for their individualized WOD....

Be ready to kill this one!! We have never had 20 in a class on Saturday... Is today the day????

POST YOUR TOTAL TIME FOR THE WOD TO COMMENTS