Wednesday, July 18, 2018

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(Competition / Lactate Threshold)
WOD Review: 8 min

Then group warm up all together: 200m jog, 10 leg swings/leg, 5 inchworm walkouts, BB front rack stretch, 5 power cleans, 5 front squats, 5 squat cleans, 5 push press, 10 hanging shrugs

SOD

Back Squat 5,5,5,3,3^ and 3 x 10 Rower pike-ups (20 min)
 

WOD

For Time:
25/20 Calorie row or bike (50+ 20/16)
25 Squat Cleans (115/75) (50+ 85/55)
25 Bar over burpees
25 Push Presses (115/75) (50+ 85/55)
25 Pull-ups
25/20 Calorie row or bike (50+ 20/16)