Monday July 2nd, 2018
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Category: WOD

Monday July 2nd, 2018

Warm up-

3 Rounds

12/10 Cals or 200m Run

10 KB Swings

10 Goblet Squats

15 Sit ups

Skill-

Front Squat

Hit your warm up sets

Then:

3 Reps @ 70%

3 Reps @ 80%

MAX Reps @ 90%

WOD-

15 Min AMRAP

200m Run

3 Power Cleans (Climbing)

50 DU’s

RX+ 10 HSPU’s after each round

Round 1.) 155/105

Round 2.) 185/135

Round 3.) 205/145

Round 4.) 215/150

Round 5.) 225/155

Round 6.) 235/165

Round 7.) 245/165

*IF these numbers do not work for you, figure a number you would like to hit for a heavy set of 3 and work backwards.  I want the cleans to be heavy!!

Post WOD-

200x AB-Mat Sit ups

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