WOD – 130709

WOD – 130709

General Warm-up:

1000m Row/800m Run

Group Mobility

Barbell Gymnastics:

Squat Clean
3 @ 75%
3 @ 85%
2 @ 90%

Note: % based on 1RM. If you are still working on technique and do not know your 1RM, use this time to continue working on technique and attempt to increase load from previous attempts.


5 Rounds for time of:
5 Med Ball Cleans (20/14)
10 Pushups
15 Box Jumps (24″/20″)



  • The Starting Strength Seminar is this weekend!  If you want to take your knowledge and ability of barbell movements to the next level get signed up!  For more info click here.
  • Also, due to the seminar there will be no classes at the gym Friday night or Saturday.  Friday morning is still on and so is Red Rocks Saturday morning.