July 9 | In-class WOD
3 RFT:
12 deadlifts
9 jumping pull-ups or ring rows
6 front squats (same weight as deadlift)
Post time and thoughts to comments.
Out-of-class WOD
4 RFT:
Run 200m
25 squats
Post time and thoughts to comments.
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4 RFT:
Run, 400 m
50 Air Squats
3 rounds:
Run 2 minutes
20 burpees
10 rounds for time of:
5 pull-ups
5 push-ups
5 rounds for time of:
10 GHD sit-ups
10 back extentions
2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch
Rest as needed between couplets. Post time for each couplet to comments.
Row 100m all-out effort
Rest as needed
Row 500m all-out effort
Rest as needed
Baseline:
For time:
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups
Work up to a 3-rep max
Then a 1-rep max