OUR WODS

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Wednesday 19/07/17

Every Minute On The Minute For 10 Minutes – 3-6 Strict Chin Ups   Then   Handstand Walk Practice Or Progressions   Then   “Row,

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Tuesday 18/07/17

3-3-2-2-1-1 Dead Lift   3 x 10 Push Jerks Between Sets (Light, For Technique)   Then   For Time 20 x Complex Of: – 1

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Monday 17/07/17

3-3-3-3-3 Pause Front Squat   5 x 15 Ring Dips Between Sets   Then   30-25-20-15-10-5 (15 Minute Time Cap) – DB Snatches @ 30/22.5kg

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Saturday 15/07/17

“Rich”   For Time – 13 Squat Snatches @ 155/105lbs, Then   10 Rounds – 10 Chin Ups – 100m Sprint, Then   – 13

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