Monday, July 11th
Warm-Up
Strength
Back Squat Deload Week
5@40%, 5@50%, 5@60%
Split class into two groups. Group 1 does WOD 1 first and Group 2 does WOD 2 first. Rest and switch.
WOD 1
7 Minute AMRAP (As many reps as possible)
500 M Row
10 Ring Dips
20 Pull-Ups
30 Push-Ups
Max Meter Row with rest of the time in round.
Rest 3 Minutes
WOD 2
7 Minute AMRAP (As many reps as possible)
800 Meter Run
30 Russian Twists w/wall ball
30 Med Ball Cleans
And then Max Rep Wall Balls with rest of the time in round.
Fitness:
10/14
Performance:
14/20
Competition:
20/30