WOD Thursday, July 23, 2015

WARM-UP

Calf Stretch

Hammy Swing

5 C2B

5 Dips

5 Box Jumps

400m Run

SPEED

3x200m E2min

3x300m E3min

WOD

5-4-3-2-1

Deadlifts (335/235)

BMUs

Box Jumpovers (30/24")

BARBELL CLUB WORK

1. back squat: 10 sets of 3 reps at 70%

2. front squat: 5 sets x 3 reps at 60%

after each set do 5 box jumps

3. pull ups or chin ups x 25 reps