Friday, July 31, 2015

073115 WOD

A. 9:00 time cap

Run 400 meters

Row 500 meters

Accumulate 1:00 in L-sit hold or tuck off bars

B. Deadlift – deload

40% x 5

50% x 5

60% x 5

C. For time:

10-9-8-7-6-5-4-3-2-1

Power snatches (95/65)

Box jump-overs (24/20)

Run 50 meters after each round

>> On-Ramp

10-8-6-4-2

Hang power snatches

Box jumps / step-ups

Run 50 meters after each round

++ Sorry for the delay in posting — Internet was down