WOD 7/25/14

WOD 7/25/14



*Don't forget to CHECK IN


1. Squats

10 x 3

Back Squats


2. Ascending Ladder for 7 mins:

20 DU (SU 2:1), 1 Power Snatch (115/80)
20 DU, 2 Power Snatch
20 DU, 3 Power Snatch
Etc

3. EMOM x 10

Even: 6 Deadlifts

Odd: 12 Calorie Ski Erg

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Cardio Club (Recommended every day) 

200m Sprint for time x 7

Rest 1 min between rounds

*Try to keep all rounds within a 5 sec spread


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

Rounds

20 secs Hollow Rocks

5 Ultra slow Strict T2B

30 V-ins (10 middle, 10 left side, 10 right side)

40 Oblique Crunches (20 each side)

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