Monday, July 27, 2015

Photo by Destiny

Great job on all of your PRs! We saw some big lifts and some new gym records. We will be taking a much-needed deload this week. We will be introducing a new strength cycle next week.

072715 WOD

A. 8:00 EMOM

Odd minutes: Run 100-meters

Even minutes: :20 hollow rock hold +  :20 arch hold

B. Back squat – DELOAD

40% x 5

50% x 5

60% x 5

Subset 3 x 12 barbell hip bridges

C. For time:

1K row

Three rounds of:

15 thrusters (95/65)

30 double-unders

Courtesy of  CrossFit Invictus

>> On-Ramp

For time:

800-meter row

Three rounds of:

15 DB thrusters

60 single-unders