WOD – 11 July

Tuesday 11 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Overhead press (any). Choose a shoulder-to-overhead movement and stick with that movement during the entire cycle (strict press, push press, jerk)

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%, 5 at 65%
  •       2 x 4 reps at 65%
  •       3 x 3 reps at 70%
  •       3 x 2 reps at 75%, for last set – complete as many reps as possible

WOD (“Grace Interrupted”, for time with a 14-minute cap)

  •       15 clean & jerks (135/95)
  •       400m run
  •       40 wall balls (20/14)
  •       400m run
  •       15 clean & jerks (135/95)

 

Run in two heats with strict time cap as necessary.

 

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