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WOD

Monday, Jul 11 2016


WOD

Strength

Back Squat: Work up to heavy set of 2
-Then -10% and complete 3 sets of 2

Conditioning

14 min. AMRAP

-50-ft. overhead walking lunge (45/25#plate)
-10 burpees to plate
-10 (bear hug) squats w/ plate
-10 ground 2 OH w/ plate

Extra

From Blocks 2" off ground: snatch pull + snatch = 1
- in 12 min. find 2 rep max of complex

Accumulate 30 ring dips

4 Super Sets:
20 GHD Situps
20 GHD Back extensions
20 Russian twists