WOD for 24 JUN 2016

0500 and 1130 at Fredericks Gym

Wear your CF89 shirts!!! If Lisa brings her camera we will take some video. I want to put together a short promo video. So try not to look like a complete scrub!

Summing up a solidly difficult week with a choice…the red pill or the blue pill? The Granite Games WOD or Julies programming. It is up to you…except you Joey, your doing the Granite Games WOD with me.

Here is Julie’s WOD:

Warm Up:

Squat Prep x 15 each side

Squat Therapy x 5 min *If possible. film youself during squat therapy to check form

Dislocates x 20

Squat Y’s x 20



5 Tempo Back Squats, pick load

Every 3 mins for 15 mins.

5 seconds down, 3 seconds up



5 rounds for time of:

10 Ring Dips

5 Overhead Squats, 185/135 lbs

9 Strict Pull ups <—Subbing for rope climb

9 Toes to bar<—Subbing for rope climb


———————-Granite Games WOD———————-

12 minutes AMRAP:

12 chest-to-bar pull-ups
deadlifts (245/165lbs)
12 handstand push-ups
deadlifts (245/165lbs)

That is going to suck quickly!


2 thoughts on “WOD for 24 JUN 2016

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