August 9, 2017

ATTACK MODE!

…

(WOD)

…

8/9/2017

…

A) PUSH PRESS

3,3,2,2,1,1

…Rest 2-3 Mins…

…

B) AMRAP 10 MINS:

10 PULLUPS

10 PUSH UPS

10 SUMO DEADLIFT HIGH PULL (75/55)

…

(SUPPLEMENTAL)

…

A) EVERY 75 SECS FOR 8 SETS:

1 PUSH JERK+1 SPLIT JERK

*build small, use blocks*

…

B) 5 SETS:

15 SEC AMRAP KB SWINGS (53/35)

25 SEC AD (97% EFFORT)

…Rest 4 Mins…

…

(BURN)

…

10 CAL ROW

10 CAL AD

22 ALTERNATING JUMPING LUNGES

15 CAL ROW

15 CAL AD

20 ALTERNATING JUMPING LUNGES

20 CAL ROW

20 CAL AD

18 ALTERNATING JUMPING LUNGES

25 CAL ROW

25 CAL AD

16 ALTERNATING JUMPING LUNGES