Sunday 23rd July – WOD & Barbell

22nd July 2017

WOD 1

3 Rounds of:

4 Shuttle Runs
20 Walking Lunges holding a light DB
4 Lengths Waiter Walk
8 Waiter hold squats with 3 sec pause in the bottom

*8 min cap

WOD 2

For time complete

100 Single Under RX+ 150 Single Unders
10 Wall Walks.
50 Single DB Step Ups @ 22.5/15
75 Single Unders RX+100
7 Wall Walks
40 DB Step Ups @ 22.5/15
50 Single Under RX+ 75
5 Wall Walks
30 DB Step Ups @ 22.5/15
25 Single Under RX+50
2 Wall Climbs
20 DB Step Ups @ 22.5/15

*30 Min Cap
*Scale to a weight that allow the step ups to be done in sets of 10-20

Additional Work 

Rest

Barbell

1RM Push Pres
1RM Back Squat

 

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