WOD – 20 July

Thursday 20 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Deadlift.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%, 5 at 65%
  •       3 x 3 reps at 70.0% (if box squats, use 21x tempo)
  •       2 x 3 reps at 77.5%
  •       1 x max touch-n-go reps at 82.5%

WOD (for time):

  •       80 Russian KB swings (2.0/1.5)
  •       60 box jump overs (24/20)
  •       40 TTB
  •       At the top of every minute, complete 5 burpees (start on KB swings)
  •       Once you have completed the TTB, complete 3 rope climbs (burpees no longer apply)

 

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