Wednesday July 13th, 2016
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Category: WOD

Wednesday July 13th, 2016

Warm up-

35 Cal row

3 Rounds

10x box step ups (weighted)

10x pistols/Air squats

5x GHR



Warm up sets:

40% x 5

50% x 5

60% x 3

Working sets:

75% x 5

85% x 3

95% x 1+

Everything based off 90% of 1rm

10x DB Shoulder press after each working set


Partner WOD

For Time:

30 Cal Row (Partner performs deadlift hold 205/135)

30 Push Press 115/75 (Partner performs HS hold)

30 T2B (Partner hangs from Bar)

2x Down and back OH plate lunge (45/35)

*Each partner must complete both the 30 reps and the holds

*OH lunge 1 partner works while 1 rest

Post Wod-

50x Flutter kicks

50x Russian twist

50x ab-mat sit ups

1-min weighted plank

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