WOD 26th July 2016

25 Jul WOD 26th July 2016

Warm Up: 400m + Mobility

3rds 10x lunge, 10x air squat, 10x v-ups

Strength:

Front Rack Lunge 5×10. increase weight across sets

Work Capacity:

Competitor:

Strength Endurance Battery Test

A )7min – Build to 1 RM Power Clean

Rest 2mins

B) Max Power Cleans @ 90% of A in 8mins

Performance:

10 min AMRAP

10x Air Squat,

10x Push Up,

10x Jump Lunge (5 per leg),

200m run

Fitness:

10 min AMRAP

10x Air Squat,

10x Push Up (scale as needed)

10x Jump Lunge (5 per leg)

200m run