July 30, 2018

 

a) WARM UP:

  • Row for 2 mins

3 Rounds:

  • 10 Push ups
  • 10 Squats
  • 10 banded good mornings
b) STRENGTH:

For max total load:

  • 1-rep-max back squat
  • 1-rep-max strict press
  • 1-rep-max deadlift

** 3 attempts ONLY at each lift in each 4-minute window.

** Athletes will have a 4-minute window to perform each lift. Within that window the athlete may make up to 3 attempts. The athlete’s score will be the combined total of his or her heaviest successful lift at each station.

Time cap: 12 minutes total

Warm up time: 10 minutes

 

c) WOD:

3 Rounds For Time:

  • 800 Meter Run
  • 30 Calorie Row
  • 30 Alternating Dumbbell Snatches (50/35)
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