WOD 7/19/17

MAKE SURE YOU'RE ENTERING
YOUR RESULTS IN ZENPLANNER
(STRENGTHS, WOD TIMES, ETC.)

WE'D LIKE TO HAVE THE LEADERBOARD ONLINE
IF NO RESULTS GET ENTERED NO LEADERBOARD

 

0:00-3:00
Whiteboard Discussion

3:00-10:00
Dynamic WarmUp
7min AMRAP
15/10 Cal Row
20’ HS Walk OR 3 attempts
20 Kossack Squat

10:00-30:00
A1) OHS Squat 4x5 build to a heavy 5 reps
@31x1 Tempo
:30 Rest

A2) Incline DB Bench Press 4x6-8
@ 31X1, build
:90 Rest

30:00-47:00
B) 4 RFT: (17min CAP)
50’ Dbl KB/DB Front Rack Walking Lunges
3-5 UB Muscle Ups
50 Double Unders

RX+ (55/35, 5MU)
RX (35-40/20-25, 3MU)
SC (25/15, Modified MU - see video below)

G.O.A.T Work:
5 Rounds:
100m Sandbag Bear Hug Carry
20 GHD SitUps