Monday 7.7.2014

wodThe "OLD" evening schedule is back in effect starting today! Link Below Schedule

STRENGTH/SKILL

 

Every 2 min for 20 min 2 Front Squats @ 50% of 1rm

 

*Hold for 1 Second in the bottom, come up halfway, back down hold for 1 second stand up = 1 rep

CONDITIONING

 

25-20-15-10 Double Unders  Back Rack Barbell Lunge 95/65

 

Post WOD 100 Banded Sumo steps

COMPETITION

 

4 x 10 GHR 3 x 3 rope climb