August 5, 2015

ENDURANCE: 4 x 250 m row sprints, 2 minute recovery between sets

WOD: Complete for time,

50 x Wall Ball 

5 x Push Ups 

40 x Wall Ball

10 x Push Ups

30 x Wall Ball

15 x Push Ups

20 x Wall Ball

20 x Push Ups

10 x Wall Ball

25 x Push Ups

OLYWOD

STRENGTH: Every 1:30 minutes, for 10 rounds, compete,

1 x hang clean + 1 x clean + 1 x jerk (work up to a max for the day)

WOD: “AMRAP DT” – Complete AMRAP in 12 minutes of:

12x deadlift 

9x hang power clean 

6x push jerk