One class at 10am for the holiday.
Warm-up
- 2×10 Reverse Hyper (160#)
- Bottom Squat Hold
- Shoulder stretching
- Barbell warm-up with 45-95#
Conditioning
- 800m Run
- 30 Squat Snatch (95#)
- 400m Run
- 30 Hang Squat Clean (95#)
- 200m Run
- 30 Back Squats (95#)
- 400m Run
- 30 Push-ups
- 800m Run
- 30 Pull-ups
This is a memorial WOD for a coach at a box in Kentucky that recently passed away. Got nasty real quick with those squat snatches. I started off with 2 triples and then switched to singles the rest of the way. I was wondering what was taking people so long to do their 400 until I went out and started mine. Legs didn’t want to move. I could have walked it faster. I did the cleans in five sets of 6 without much trouble. Really slow on the 200. Didn’t put the bar down for the back squats and then even slower for the 400 meters. Fives on the push-ups and it was a nice rest for the legs. Was able to go a little faster for the 800 and finished up with sets of 5 pull-ups at a time with a quick turn-around. Finished in 30:20. It’s embarrassing how bad my running has become when I’m tired. 
