11 Jul WOD- Tuesday, July 12

Posted at 20:00h in WOD by

Skill:

    Tall Split Jerk Drills (8-10 min)
    bar x 5
    light weight x 4
    little more weight x 3 x 3

Max Test:

    Push Press
    Work up to a heavy 1 rep.

WOD:

    2 min on/ 1 min off- 4rds
    100 m row
    Max rep OHS
    *weight increases 10# each round

    M Lv3: 115/125/135/145
    W Lv3: 75/85/95/105

    L1: 65/45, Same weight each round
    L2: 75/55, Increase 5-10# each round

6pm Lite N Tite
Strength:

    TGU 5×2

WOD:

    4 rounds for time
    Run 400 meters
    50 Squats

Finisher:

    GHD Sit-ups 4×10-15

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