WOD

Thursday, August 3rd

08/03/2017

Warmup:

Team Stretch

-then-

Coaches Choice Tabata X 16

Skill:

'Pulling Work Week #1'

1) Choose your level then superset the movements in that group for 3-4 sets depending on time...

  • Beginner:
    • Hinge Rows X 8
    • SA DB Rows X 8
    • Lower & Lift Rope Climb X 3
  • Intermediate:
    • Elevated Ring Rows X 8
    • SA DB Rows X 8
    • Rope Climb X 3
  • Advanced:
    • Strict Chin Ups X 8
    • SA DB Rows X 8
    • Legless Rope Climb X 3

WOD:

For Time:

  • 200m Run
  • 2 Rounds of DT (95/65)
  • 200m Run
  • 2 Rounds of DT (115/80)
  • 200m Run

1 Round of DT:

  • 12 Deadlifts
  • 9 Hang Power Clean
  • 6 Push Jerks