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Friday July 5th WOD


NO 5am

6am Open Gym

9:30am class only. 

No 4:30 Open gym 

Deadlift 65%x5 70%x5 75%x5 80%x5 Conditioning For time 400m run 10 squat snatches (115/75 400m run 6 squat snatches (135/85) 200m run 4 squat snatches (155/95) 200m run 2 squat snatches (165/115) 


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Strength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back

30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly

Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats

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