WOD 27th July 2016

26 Jul WOD 27th July 2016

Warm Up 400m+Mobility

2rd 5x Push Up, 10x Arm Circles, 5x Burpee

Strength:

Bench Press 4×8

Work Capacity:

Competitor:

Bergeron Bleep Test

EMOM as far as possible.

7 x Thrusters
7 x Pull Ups
7 x Burpees

Performance and Fitness:

13 min Time Cap 2K Row. Remaining time max burpees

Coaches Notes:

Competitor: How much do you want it. Your Lactate threshold test of 21 reps every min! Don’t Stop! – Score total reps

Performance/Fitness: Another test, time to max out. Flat out on the row, then all you have left with the burpees.