Monday 24th July – WOD

24th July 2017

WUWOD

 

2 Rounds of
100m Jog
10 Air Squats
10 Bent over KB Row
10 Push Ups
10 PVC OH Squats
10 PVC Strict Press
10 PVC Thrusters
10 Burpees

WOD 1

For time:
30 Muscle Ups

REST 5 MINS

For time:
30 Squat Snatch @ 60/40

*5 min cap on each movement
*Complete as many reps as possible in the 5 mins

WOD 2

QUARTER GONE BAD
5 Rounds for time of:

15 sec Thruster @ 50/35 RX+ 60/42.5
45 sec Rest
15 sec Weighted Pull Ups @ 15/10 RX+ 22.5/15
45 sec Rest
15 sec Burpees
45 sec Rest

*15 mins
*Scale so every 15 secs is fast and unbroken
*Go hard on the burpees aim for 7

Additional Work 

15 Mins after class
3 Rounds for quality of:
20 Ring Rows
15 Strict TTB
10 Triple Under

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