Daily WOD
 | Mon, Jul 6
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 | Happy Birthday: Annabelle |
| 260706 PRE WOD | 260706 METCON | 260706 AT HOME WOD | 260706 OPTIONAL ACCESSORY |
260706 PRE WOD (Weight) Pre-workout strength EMOM 7: 1 power snatch + 1 hang power snatch
| Debra | 6:00am... 3 2 1 GO! | | Megan S | 6:00am... 3 2 1 GO! | | Adam | 6:00am... 3 2 1 GO! | | Jeanne | 6:00am... 3 2 1 GO! | | Chad | 6:00am... 3 2 1 GO! | | Jen | 6:00am... 3 2 1 GO! | | Deena | 6:00am... 3 2 1 GO! | | Mike | 6:00am... 3 2 1 GO! |
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260706 METCON (Time, Int, Sc) For time: 15 power snatches (95/135 lb) 5 rope climbs (15/15 ft) 12 power snatches 4 rope climbs 9 power snatches 3 rope climbs 6 power snatches 2 rope climbs 3 power snatches 1 rope climb Intermediate/Masters: 15 power snatches (65/95 lb) 3 rope climbs to (12/12 ft) 12 power snatches 3 rope climbs 9 power snatches 2 rope climbs 6 power snatches 2 rope climbs 3 power snatches 1 rope climb Scaled: 15 hang power snatches (35/45 lb) 3 pull-to-stands 12 hang power snatches 3 pull-to-stands 9 hang power snatches 3 pull-to-stands 6 hang power snatches 3 pull-to-stands 3 hang power snatches 3 pull-to-stands Intended Stimulus: -8:00-14:00. -Small sets or quick singles on the snatches. -Balance of time spent between the power snatches and rope climbs.
| Debra | 6:00am... 3 2 1 GO! | | Megan S | 6:00am... 3 2 1 GO! | | Adam | 6:00am... 3 2 1 GO! | | Jeanne | 6:00am... 3 2 1 GO! | | Chad | 6:00am... 3 2 1 GO! | | Jen | 6:00am... 3 2 1 GO! | | Deena | 6:00am... 3 2 1 GO! | | Mike | 6:00am... 3 2 1 GO! |
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260706 AT HOME WOD (Time) At-home option: For time: 20 alternating dumbbell snatches (35/50 lb) 10 towel pull-ups 16 alternating dumbbell snatches 8 towel pull-ups 12 alternating dumbbell snatches 6 towel pull-ups 8 alternating dumbbell snatches 4 towel pull-ups 4 alternating dumbbell snatches 2 towel pull-ups
| Debra | 6:00am... 3 2 1 GO! | | Megan S | 6:00am... 3 2 1 GO! | | Adam | 6:00am... 3 2 1 GO! | | Jeanne | 6:00am... 3 2 1 GO! | | Chad | 6:00am... 3 2 1 GO! | | Jen | 6:00am... 3 2 1 GO! | | Deena | 6:00am... 3 2 1 GO! | | Mike | 6:00am... 3 2 1 GO! |
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260706 OPTIONAL ACCESSORY (Check In) 5 sets: 10 weighted dips 50-meter dumbbell farmers carry Notes -Rest as needed between sets. Build to a heavy set of 10 dips. -Use a farmers carry load that allows you to complete each effort unbroken.
| Debra | 6:00am... 3 2 1 GO! | | Megan S | 6:00am... 3 2 1 GO! | | Adam | 6:00am... 3 2 1 GO! | | Jeanne | 6:00am... 3 2 1 GO! | | Chad | 6:00am... 3 2 1 GO! | | Jen | 6:00am... 3 2 1 GO! | | Deena | 6:00am... 3 2 1 GO! | | Mike | 6:00am... 3 2 1 GO! |
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