Monday’s WOD 7/23/18

Monday’s WOD 7/23/18

Warm Up
Group Practice:

Air Squats

Snatch practice:
Snatch + Hang Snatch (@ knee)

Metcon (AMRAP – Reps)
A1. 1x max unbroken pull ups (banded pull ups or ring rows) in a 40 second window.

Rest 1 minute.

Metcon (AMRAP – Reps)
A2. 5 sets @ 40% of max unbroken reps from A1.
Rest 15sec between sets.
Metcon (Distance)
Intervals
30 sec work
30 sec rest
rest 3 minutes

Row/Bike/Sleds/Run for the intervals.

repeat 3 times.

Score is total distance.

Rest 3 minutes.

Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Bench Press – Bar or DB
OR DB Floor Press
Lunges each leg

Time Cap: 10 minutes

2018-07-23