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July 19th WOD


Quick 10 Min warm up! No skill... 10 minutes to get ready as well Wod- 40 Min Cap 200 Meter Burden run 20#, 14# 66 Deadlifts (110#,75#) 66 Box Jumps (24, 20) 66 Ab Mat Sit Ups 800 m run 44 Power Snatch (95#,65#) 44 Box Jump Overs 44 T2B 800 m run 22 OHS (75#,55#) 22 Burpee Box Jump Over 22 Windshield Wipers (Scale St Leg Raises on rig. 200 Meter Burden run 20#,14# 


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Strength: Push Press 1x3 @ 55%, 1x3 @ 65% 5x3: 75%, 85%, 90%, 80%, 70% Super Set: Strict Pull ups 5x 3 Conditioning: 15 min Amrap 20 kbs (70/55)(55/35) 15 HSPU 10 hang power clean (135/95)(125/85)

Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups