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Tuesday, July 5, 2016

Tuesday 7/5/2016 WOD

Warm Up:
Jump Rope 5 mins


Strength - Bench:
3 sets of 10 reps at 65%
Between each set - 15 reps bent over BB rows


Skill:
Front Squat


WOD - Amanda:
Reps for time 9-7-5
Muscle
Snatches (135/95)


OR


Warm up:
Blue bands warm-up


Squat Warm up:
 Squat for 10/8/6/4 reps
10/side Split squat


Strength - Squat:
3 sets of 10 reps at 65%
10 Reps red band rotations per side
10 reps supermans


Skill:
Cleans


WOD:
3 Rounds-
400m run
12 Ring or inverted back rows
21 Box jumps (24/20)

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