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August 4th WOD

8/4/2017
Level 1
L1:A: Deadlift (@20X1; 6x8)
start at 60% and build to a tough set ; be mindful about the tempo, this will make the weight much heavier than normal
L1:B: Metcon (Time)
For time

30 HPC 135/95
60 HR Push ups
Run around mall
Level 1 Rx+
L1+:A: Deadlift (@10X1; 6x8)
start at 60% and build to a tough set
L1+:B: Metcon (2 Rounds for reps)
5 min amrap

15 ps 75/55
30 dus

Rest 3 mins

5 min amrap

10 ohs 75/55
15 wtd push ups 55/35
record each AMRAP as a round.
F3
F3: Metcon (AMRAP - Reps)
35 min emom

Min 1-10-30 air squats;advanced use kb
Min 2/3-10-40 slam balls
Min 4-6-25 hr push ups
Min 5/6-6-20 cal AB
Min 7-rest
Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM