Wednesday, 4 August WOD

Warm-up

• 200m Row
• 2 Rounds
  • 10 KB Russian Swings / 10 American Swings
  • 10 Goblet Squats
  • 30 Single Unders
  • 200m Row
  • 1:00 Squat Hold
  • 5 Squat Jumps

Strength

Back Squat 1×10 at 45% 1RM Back Squat 1×5 at 60% 1RM Back Squat 1×3 at 65% 1RM Back Squat 1×3 at 75% 1RM Back Squat 1×3 at 75% 1RM Back Squat 1×10 at 65% 1RM Rest as needed between sets.

METCON

• 4 rounds, 2:30 each, for max reps of:
  • 80 Double Unders
  • 20 Sit-ups
  • max reps in remaining time Power Cleans, 185/125 lbs
  • Rest 2:30

Scaling Options: If you are proficient with DUs but can’t get 80 in less than 1:00 then do max reps and practice for 1 minute. Power Cleans should be quick.