WOD
Saturday 12.30.2017
POSTED ON December 29, 2017
Saturday | 12.30.2017
Warm Up:
5 hips down push ups
5 scap push ups
:15 barbell hold overhead
10 pass throughs
x2-3 sets
Foundation:
A. Close Grip Bench Press
1×5 70%
1×5 75%
1×5 80%+ (means to do as many reps as possible after the 5 reps)
Level 1 (RX)
“Coffland”
Hang from pull up bar for 6min accumulation. Each
time you drop perform.
800m run
30 push ups (open standards)
Level 2 (Intermediate)
Hang from pull up bar for 6min accumulation. Each
time you drop perform.
800m run
20 push ups (open standards)
Level 3 (Beginner)
Hang from pull up bar for 5min accumulation. Each
time you drop perform.
400m run
15 push ups (open standards)
