Wednesday July 12, 2017

(Practice / Glycolytic)
Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 tubing back flies, 10 push-ups, 5 MB squat clean

SOD

3 x 10 Back Squat (65-67%) AND 3 x 5/arm DB Straight-legged Sit-up to Shoulder Press (wt= athlete's choice) (18 min)

WOD 1

AMRAP 4
10 Wallballs (20/14)
20 Double Unders

Rest 3 min

WOD 2

AMRAP 4
10 Wallballs (20/14)
20 Double Unders

Rest 3 min

WOD 3

AMRAP 4
10 Wallballs (20/14)
20 Double Unders