July 18, 2016

How hard are you willing to push?

(WOD)

A) FRONT SQUAT (20×1)

4, 4, 4, 4

…Rest 3 minutes…

B) AMRAP 6 MINUTES:

30 Power Cleans (135/95)

30 Burpee-over-Barbell

*This is a text. MAX EFFORT

(SUPPLEMENTAL)

A) CLEAN PULL off deficit (1-2″)

3, 3, 3, 3 @ 80%

B) 10 ALT FR BB REVERSE LUNGES

…Rest 2 minutes. Repeat x 4 sets…

(BURN)

AMRAP 10 MIN:

10 Toes-to-Bar

10 FR Lunges (total)

30 Double Unders

45-second FLR

…Rest 2 mins, then:

AMRAP 10 MIN:

10 V-Ups

10 Weighted Step-Ups

10 Cal Assault Bike

45-second Superman Hold