WODs

7.21.17 Workout

07/21/2017

7.21.17

 

1) Front Squat
3 x 5 @ 70%

 

2) Conditioning
20 min AMRAP:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups (Scale is 10 Ring Rows + 10 Ring Dips or Box Dips)

Optional Strength Programming:

1) Snatch
2 @ 60%
2 @ 65%
2 @ 70%
5 x 1 @ 75%

2) Clean & Jerk
2 @ 60%
2 @ 65%
2 @ 70%
5 x 1 @ 75%