WOD 7.31.14 Thursday

WARMUP:   2x each w/ 5 sec hold @ top:

A. Back Squat

  • 3@70%
  • 3@80%
  • Max Effort@90%
  • rest as needed

B. For time

  • 200m Run
  • 15 Box Jump Overs 20/18
  • 15 Hang Power Snatches 65/45#
  • 200m Run
  • 15 Wall Balls 20/14#
  • 20 Toes to Bar
  • 15 Wall Balls 20/14#
  • 200m Run
  • 15 Hang Power Snatches 65/45#
  • 15 Box Jump Overs 20/18
  • 200m Run

C. 3x

  • 10 Front Squat: AHAP
  • 20 Hip Thrust (between 2 benches)
  • 10/leg Quadruped hip extension (weighted: optional)

 

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