Tuesday, July 3, 2018

Warm-up WOD:

1 round for time

  • 300/250 m. Row
  • 7 Romanian Deadlifts 75/53
  • 9 Thrusters 75/53

 

Skill/Strength:

Deadlift

7×5 @ 65%

EMOM

 

MetCon:

3 rounds for time

RX+/RX

  • 5 Punching bag Shoulder Lift
  • 6 Tire Flip
  • 7 Atlas Stone Lift
  • 1 Sled Row 4 plate/3 plate

Fitness/Recovery

  • 7 Underhand Wall Ball
  • 5 Thrusters 45/33
  • 300/250 m. Rower

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