The Benchmark WOD this week is not a “Girl” but a Hero WOD – DT.  DT is 5 RFT 12 Deadlift, malady 9 Hang Power Cleans, advice 6 Push Jerks with a 155/100# bar.  There is a ton of strategy to this WOD.  More on that tomorrow.
We will be closed Saturday & Sunday for the 4th of July weekend.

Workout of the Day
Strength/Skill, Week 4 of 4
5 sets of Hang Cleans and 1 Split Jerk
Try to work to 80-85% of 1RM
Clean Pulls
3 sets of 3
95-100% of 1RM Clean and Jerk
Conditioning
AMRAP 8
30 Doubleunders
10 Pullups
If you are able to complete 10 rounds in the 8 minute cap – stop and record your time.  Don’t do more than 10 rounds.