WOD – 29 July

Saturday 29 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes):

  •       4 x 8 prison deadlifts using 35% of 1RM (snatch grip, from deficit)
  •       4 x 5 Pendlay rows (use same weight as above)

Team WOD (for time):

  •   Both athletes complete 10 assault bike cals
  •   Both athletes complete 15 power cleans (155/105)
  •   Both athletes complete 25 TTB
  •   Both athletes complete 30 wall balls (20/14)
  •   Both athletes complete 25 TTB
  •   Both athletes complete 15 power cleans (155/105)
  •   Both athletes complete 10 assault bike cals

Each athlete must complete prescribed work for that movement before the partner can begin. For example, A1 must complete 15 power cleans before A2 starts power cleans. Only one athlete works at time.

Run in heats, as needed.

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