WEDNESDAY
Warm up
400 m run
Bear crawl, backwards bear crawl, bear walk, backwards bear walk, side lunge, crab walk
WOD
For time:
12 ring handstand push-ups
225-135-lb. back squats, 15 reps
20 burpees over bar
9 ring handstand push-ups
205/105-lb. front squats, 18 reps
20 burpees over bar
6 ring handstand push-ups
185/95 lb. overhead squats, 21 reps
20 burpees over bar
STRENGTH
EMOM of:
1 Push jerk @70-80%
Midline /finisher
1/2 Mile Sled Drag
Gymnastics /plyos
On the Minute for 10 Minutes: 2 Kneeling Jumps *add plates if poss.
Box Jump Overs – 5 x 5
August 3, 2016
Strength, WOD