WOD – 15 July

Saturday 15 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes) – Squat clean (10-8-5-4-3-2-1) using 50%/60%/70%/75%/80%/85%/90%+

WOD (AMRAP20):

  •   15-12-9 power snatches (115/75)
    ·   15-12-9 burpees-over-the-bar
  •   Rest three minutes
  •   9-12-15 TTB
    ·   9-12-15 bike cals
  •   Rest three minutes, then in time remaining, complete as many rounds as possible of:
  •   Prowler push (down to 4 and back) – pirate rules
  •   2 rope climbs

 

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