WOD Sat 7-20-13
July 19, 2013
WOD Tue 7-23-13
July 23, 2013

WOD Mon 7-22-13

Warmup:
Run 1 outdoor lap
Personal DROM and mobility – prep for deadlift
Group Interval Warmup – 8 minutes 30/30
Unloaded barbell deadlift
Pushups
Jumping pullups
KB Swing (Russian)
 
Strength: Deadlift
5 heavy singles – 75%-95% of your 1RM
– Final set for max reps
 
Conditioning:
10, 9, 8…3, 2, 1
KB Squat Clean & Jerk 24/16 (Alt arms each rep)
Chest-to-Bar pullup
 
– Rest exactly 2 minutes after completing, then:
50 KB Swings
 
– WOD time is your final total time including the 2 min rest
 
Cool Down:
1) Continuous motion – 3-5 minutes walk/jog/bike/jump rope  (anything but sitting)
2) Drinking bird 10x each leg
3) Foam roller – quads/hamstrings