Monday, July 30th, 2018

 

 

 

A) Warm Up

200m Run

20 Pass Throughs
20 Air Squats
10 Scorpions
10 Iron Cross

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 1
5 Push Press + 5 Push Jerks @ 50%

C) WOD

3 Min Amrap:

200m Run
9 Deadlift 155/105
15 Box Jumps 24/20

Rest 3:00

3 Min Amrap:

200m Run
9 Deadlift 185/125
15 Box Jumps 24/20

Rest 3:00

3 Min Amrap:

200m Run
9 Deadlift 205/135
15 Box Jumps 24/20

Rest 3:00

3 Min Amrap:

200m Run
9 Deadlift 225/155
15 Box Jumps 24/20

Pick up last round where you left off