Main - WOD
In August 2013, SLCCF lost one of our own. Today's WOD is in memory of Emily Martinez, an absolute free spirit and beast in the gym. We picked these movements because she liked to run, loved handstand walks, and often avoided squat days because she said her quads were getting big.
250m row 20 arm circles each direction 5 inch worms w/2 push-ups 20 air squats :30 second calf stretch each leg 200m run 10 front squats w/bar 5 thrusters w/bar 10 light squat cleans Start warming up to the front squat weight you will use in the WOD.
The HS walk is roughly 8 mats width wise. Scale to 5 wall walks if you can't handstand walk.
Emily M (Time)
5 rounds: 400m run 10 meter handstand walk 20 front squats @135/95 (no rack)