Thursday, July 18, 2013

WOD

Warm up: 
3 rounds 
10 clap push-ups 
20 alternating lunges

Skill: 10 minutes practice toes to bar

Strength: High bar back squat
10x2 @ 85% explosive reps full depth on the squat 

Accessory work 
Pick your 2 weakest accessory Lifts from previous weeks

Super sets for the two lift 
4x6 

Conditioning 

4 min max effort wall balls 
Rest 4 minutes 
Run 1 mile 


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