Daily WOD

30:00 Partner AMRAP
800 meter run
30 front squats (115/75)
800 meter run
30 pull-ups

Rx+:135/95, C2B pull-ups
L3: 95/65
L2: 75/55, band assisted pull-ups
L1: 35/25 goblet squat, ring rows

——

10:30 am – solo option:
30 min AMRAP
400m run
10 front squat (115/75)
200m run
10 pull-ups
Rest 2:00

——

Extra Credit:
1a) Lateral raises: 3 x 15. Rest 60s.
1b) Barbell curls: 3 x 15 (strict). Rest 60s.
1c) Abs with a plate switch: 3 x 20s. Rest 60s

August 4, 2017

8.5.17. WOD

30:00 Partner AMRAP 800 meter run 30 front squats (115/75) […]
August 3, 2017

8.4.17. WOD

1) Speed deadlift against a band: 10 x 2 @55%, […]
August 2, 2017

8.3.17. WOD

10:00 of Max Distance Farmer Carry, AHAP. *One person works. […]
August 1, 2017

8.2.17. WOD

Weighted Close Grip Chin-up: 5-4-3-2-1. With weight, bodyweight, or partner […]

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