Wednesday | 7.3.19

FYI: Programming below is assuming your are working out tomorrow for July 4th Hero WOD.

WOD

(During Class: Please do on the back rig, do not disturb class)

50 T2B

Every Min Perform(Including 1st min)

10 Target Burpee (6in)

For Time

8min Cap

BB CYCLING:

Power Clean + Hang Power Clean

5 sets Above 70%

Clean + Hang Clean

5 sets Above 80%

Strength

1a) Weighted Pull Up 6x3

1b) Weighted Ring Dip 6x3

2)Back Squat

1x10 @ 70%

1x10 @ 75%

1x8 @ 80%

1x10 @ 75%

3)Reverse Hyper

3x15 @ 25% of BS