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WOD 072015

19
Jul

WOD 072015

Warmup
3 frames rowling w/ penalty
10 pushups
20 pikeups
10 squats
stretch

Skill work
Front Squat
E2m for 16m
6 – 50%
5 – 60%
4 – 70%
3 – 80%
3×3 – 85%
Lite
E3m for 15m
8 FS

Strength work
E90s for 12m
2 Shoulder Press
walk weight

Metcon
10,8,6,4,2
FS (135/95)
5,4,3,2,1
Rope Climb
then…
15 GTO (135/95)

Finisher
3×8 strict TTB