WOD for 01 JUL 2016

0500 and 1130 at Fredericks Gym

So the final workout of the Granite Games has been announced and it is…heavy.

So today you are presented with a choice. You can either do the Granite Games WOD or Julie’s regular programming. Up to you.

I suggest doing Julie’s programming this round due to the heavy nature of the Granite Games WOD. This WOD is to separate the wheat from the chaff.


Julie’s Programming

Warm Up:

30 Mini Band Squats

30 KB Cossasks Squats (15 ea)

30 Unilateal KB Squats (15 ea)

30 SA OH Walking Lunges (15 ea)



7 Back Squats, pick load Every 3 mins for 15 mins.

No tempo.




For time:

30 Snatches, 135/95 lbs

Use 95 pounds, 65 pounds or broomstick as needed.



EMOM 10 mins of alternating movements:

Pull-up, 1 min

Dip, 1 min


—————-Granite Games——————-

14 minutes AMRAP:
70 double-unders
ring muscle-ups
snatches (155/105lbs)

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