WOD 7/16/14

WOD 7/16/14



*Don't forget to CHECK IN


1. Power Cleans
EMOM x 7
3 TnG (Touch n Go) Power Cleans
Start at 60# under your 1RM and add 5# each min


2. Team Strongman

Teams of 2-4 athletes complete as many sets as possible in 8 mins at each station


50m Sled Push
50' Farmers Carry
Giant Tire Flips
Heavy Dumbbell Push Press

One athlete works at a time. Rest 2 mins between stations.


3. Squats (if time permits)

7 x 5

Front Squats

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Cardio Club (Recommended every day) 

1000m Row for time

Rest 5 mins

1000m Row but beat your 1st time or you have to redo until you beat it

*Write "CA" next to your name on the board if you completed this for the day


Core Club (Recommended 3x/wk, NOT every day)

Rounds

300m Row

30 secs L-Sit

10 GHD Sit-Ups

50 Pulse Crunches w/ legs in air

*Write "CO" next to your name on the board if you completed this for the day