WOD
Friday 07.06.2018
POSTED ON July 5, 2018
Friday | 07.06.2018
Warm Up
7/7 Single Arm Dumbbell Press
5 Scap Pull ups
10 Cuban Raise PVC Pipe
7/7 Supinated Dumbbell Row
x3
Strength:
In 15min build to a 1RM Push Press
Metcon:
RX (Level 1)
14min AMRAP
20 Cal Row
30 Wall Balls 20/14
20 Cal Row
30 Box Jumps 24/20
20 Cal Row
30 Sumo Deadlift High Pull 115/80
20 Cal Row
30 Shoulder to Over Head 115/80
For Time
Intermediate (Level 2)
20 Cal Row
30 Wall Balls 20/14 9ft target
20 Cal Row
30 Box Jumps 24/20
20 Cal Row
30 Sumo Deadlift High Pull 95/65
20 Cal Row
30 Shoulder to Over Head 95/65
For Time
Beginner (Level 3)
20 Cal Row
30 Wall Balls 14/10 9ft target
20 Cal Row
30 Step ups 24/20
20 Cal Row
30 Sumo Deadlift High Pull 75/55
20 Cal Row
30 Shoulder to Over Head 75/55
For Time
