Thursday August 1, 2013

Can’t believe it’s August already! Be prepared, we’ll start re-testing our max lifts next week and benchmarks WODs in September 🙂

If you haven’t noticed, this week is lighter on the skill/technique based lifts and more about low skill metcons. Get after these! RX for all!

Strength: 7 Min OTM 4 Snatch Grip Deadlifts, increase to a heavy load

WOD
3 Rounds
10 Burpee Box Jump overs (24/20)
200m Run with plate (45/25)
30 Hand release Push Ups with feet on plate (45/35)
Then 300m Row Sprint (1 time at the end)
*15 min Cap

 Cool Down:
400m Jog with odd object
4xmax effort L-sit hold