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July 11th WOD

7/11/2017
Level 1
L1:A: High-Hang Snatch (9 min emom; 3 high hang Snatch)
use this as skill work if it's a new movement; if you're proficient with this lift build to a tough set
L1:B: Deadlift (@20X1; 5@75%, 3@85%, max@95%)
rest 2-3 mins between sets;
L1:C: Metcon (4 Rounds for time)
For time; x4; rest 90 secs between

2 dl@90%
6 burpees
10walking lunges total
7/5 cal ab/row/ski
L1:D: Trap 3 raise (@30X1; 4x6)
If time; trap 3 raise; build off last week; rest 90 secs between
Level 1 Rx+
L1+:A: Low Hang Snatch + Snatch (9 min emom; 1 low hang snatch+1 snatch; )
build to a tough set
L1+:B: Deadlift (@20X1; 5@75%, 3@85%, max@95%)
rest 2-3 mins between sets;
L1+:C: Metcon (4 Rounds for time)
For time; x4; rest 2 mins between sets

80 du's
20/14 cal ab
L1+:D: Trap 3 raise (@30X1; 4x6)
If time; trap 3 raise; build off last week; rest 90 secs between
F3
F3:A: Deadlift (@3010; 5x8)
F3:B: Metcon (4 Rounds for time)
Row 600m; x 4; rest 90 secs between sets

***Keep rounds consistent
F3 Advanced
F3+:A: GHD Back Extensions (@3010; 5x10)
use weight if it's easy
F3+:B: Metcon (Time)
Row 600m; 8x; rest 1:30 between rounds

***Keep rounds consistent
Sol Endurance
SE: Metcon (Time)
For time

2 mile run
3200m ski
4000m row
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