WOD 07/23/13

WOD 07/23/13

Correct (Bar over heels)          Too Far Back                 Too Far Forward

Warm- Up

50 Double Unders (if you don't have DUs down yet 

then work on them during this time)

3 Rounds of: (w/ PVC)

5 Strict Presses

5 Snatches

5 O.H. Squats

5 Sotts Press (behind the neck press while in the bottom of a squat)

5 Duck Walk Steps Forward (with bar overhead and sitting in the squat, take small steps forward)

5 Duck Walk Steps Back

*Perform each set Unbroken



5 Rounds for Time of:

400m Run

15 O.H. Squats (RX-95/65) (Scaled down to 45/30)

WOD Demo


1 Mile (1600m) Row with 8 Drag

Work on squat mobility (hips, ankles, low back)