July 28, 2017
(WOD)
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A) 5 BENCH PRESS
Rest 1 Min
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A2) 10-12 BARBELL ROWS
Rest 1 Min
X5 SETS
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B) AMRAP 15 MINS:
12 DB DEADLIFTS
9 DB HANG POWER CLEANS
6 DB SHOULDER TO OVERHEAD
*Moderate Weight for DB’s*
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(SUPPLEMENTAL)
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A) 5 SETS:
IN 90 SECS COMPLETE
:20 HARD EFFORT ON AD
MAX HSPU
Rest/Walk 5 Mins
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(BURN)
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AMRAP 12 MINS:
20/15 CAL ROW
8 BURPEES OVER ERG
15 WALLBALLS
Rest 5 Mins
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B) AMRAP 12 MINS:
25/10 CAL AD
8 NO PUSH-UP BURPEES
15 GOBLET SQUATS
…
