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Friday 07.28.2017

POSTED ON July 27, 2017

Friday | 07.28.2017

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Performance Option
4 Sets
Deadlift x 5 (% guide = 55, 65, 70, 80 of 1RM)
Seated DB Press x 10 (quality reps, slow and deliberate)

WOD
For Time
10 Strict HSPU
20 Thrusters 95/65
30 KB Swings 53/35
40 Calorie Row
30 KB Swings
20 Thrusters
10 Strict HSPU

*Reps should not be broken more than twice, if so then scale with abmats for HSPU, lighten weight for Thrusters and KBS

Class Structure:
0-15 warm up
15-20 explanation
20-35 strength
35-55 wod
55-60 record / cool down

Fitness Option
4 Sets
Deadlift x 8
Push Press x 8

WOD
3 DB Thrusters
3 Slam Balls
3 Box Jumps

Increase by 3 reps each round

Class Structure:
0-15 warm up
15-20 explanation
20-35 strength
35-55 wod
55-60 record / cool down

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