July 18, 2018

STRENGTH: Rotate for 5 cycles, 1 min per station, rest any remaining time,

Station 1 – 8 x feet elevated ring rows

Station 2 – 30 sec nose to wall handstand hold

Station 3 – side plank x 20 sec, each side

WOD: For time,

200 m run

50 x Burpees
40 x Kettlebell swings 
30 x Sit-ups
20 x Pull-ups 
10 x Handstand push-ups 

200 m run

OLYMPIC LIFTING 

STRENGTH: A) Deadlift

5 sets of 3 reps (these should be touch and go, don’t let go) – 75-80% of 1 RM

B) Good mornings

4 sets of 8 reps 

WOD: For time,

3-6-9-12-9-6-3 of

Deadlifts 

Box jumps