Wednesday 7/29

Fitness-

A. Front Squat x 3 x 4 sets; find tough 3 rep weight and stay there across all 4 sets

B. Push Press x 5 x 4 sets; find tough 5 rep weight and stay there across all 4 sets

WOD

21 Cal Row

21 DB Thrusters (45/25)

21 Cal Row

Rest 90 sec

15 Cal Row

15 DB Thrusters (45/25)

15 Cal Row

Rest 90 sec

9 Cal Row

9 DB Thrusters (45/25)

9 Cal Row

Performance -

A. Front Squat x 3 x 4 sets @ 80%

B. Push Press x 5 x 4 sets @ 75%

WOD

(21/15) Cal AB

21 Thrusters (95/65)

(21/15) Cal AB

Rest 90 sec

(15/12) Cal AB

15 Thrusters (95/65)

(15/12) Cal AB

Rest 90 sec

9 Cal AB

9 Thrusters (95/65)

9 Cal AB

Zone

A1. DB Bench Press x 10 x 4 sets

A2. KB SDLHP x 10 x 4 sets

A3. Strict TTB/leg raises x 10 x 4 sets

+

For Time

10 - 1

KB DL

KB Swings

KB/ DB push press

E2MOM 200 m Run