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July 28th WOD

7/28/2017
Level 1
L1:A: Deadlift (@30X1; 5x8)
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 (AMRAP - Rounds and Reps)
10 min amrap

15 v-ups
20 hr push ups
200m run
Level 1 Rx+
L1+:A: Deadlift (@20X1; 5x8)
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)
10-9-8...3-2-1

Cgbp 155/105
Med ball cleans 30/20
F3
F3:A1: Back Squat (@32X1; 5x6)
no rest; advanced; build to a tough set
F3:A2: Monster walks (5x50')
rest 2 mins
F3:B: Metcon (4 Rounds for reps)
3 min amrap; x 4; rest 1 min between

5 burpees
7 box steps ups 24/20
9 ring rows
1 shuttle run

Advanced

5 burpees
7 box jumps 24/20
9 pull ups
1 shuttle run
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