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