WOD Monday, July 13, 2015

WARM-UP

Burgener/Skill

10 Deadlifts

10 Push-Ups

200m Run

10 TTB

STRENGTH

EMOM x 12min

1 Floor

2 Launch

3 Pocket

*All 3 each minute (heavy)

WOD

7 RFT

200m Run

7 Deadlifts (335/225)

7 HSPU

BARBELL CLUB WORK

1. snatch pulls+snatch: work up to (75%x2+1, 80%x2+1, 85%x2+1)3

2. snatch balance: work up to a mid to heavy single in 5 reps.

3. front squat: 1, 1, 1, 1, 1