WOD Wednesday 7/19/17

by | Jul 18, 2017 | News | 2 comments

Warm-up
Coach’s choice

WOD prep
15 minutes to work your way up to a heavy squat clean  + 1 front squat.
WOD
Get with the program
3 Rounds for time
10 Front Squats (155,105 ) From the floor
400 meter Run

*Scale load as needed.  65 to 70% of wod prep weight.

Post WOD
Couch stretch 2 minutes per side.

2 Comments

  1. Deb.
    Deb. on July 19, 2017 at 8:16 am

    Active Rest: 3 Mile Run.

  2. Ryan
    Ryan on July 19, 2017 at 1:22 pm

    Complex: 195

    8:12 Rx