WOD – Happy Father’s Day

FullSizeR (20)

Happy Father’s Day to all of our amazing father figures out there. You are all such an important influence. We send our love to you everyday, but today especially. We hope you enjoyed your special day!

A) STRENGTH WOD

Back Squats 6 x 3 – work up to a 3 RM

*first set of 3 should be at or above 70% of 1RM
*12 min cap

B) WOD

21-15-9

Hang Power Cleans (135, 95)
Stationary Lunges
Shoulder to OH

**goal is to hold on to the bar and break as few times as possible – take a 7 Bar facing Burpees penalty every time the bar touches the ground, even if it’s in between exercises.
**15 min cap

C) EXTRA WORK

5rds
Max Burpees in 30 sec
1 minute rest
Max Double-unders in 30 sec
2 minute rest

by Peak360° CrossFit / 06.19.2017

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