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July 31st WOD


Strength:

Back Squat 5x4 @ 75%

Then 1 set of 20 reps @ 50% of 1RM

Conditioning: (20min Cap) (chose a weight where u can go unbroken on first round of each)

For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Squat Cleans (135/95) (115/75)

2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Squat Cleans (135/95)

3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Squat Cleans (135/95)

Set of 21: 21 / 12-9 / 8-7-6

Sets of 15: 15 / 9-6 / 6-5-4

Sets of 9: 9 / 5-4 / 4-3-2


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