WOD 19.07.17

PERFORMANCE

STRENGTH

EMOM10

Min 0-2:

1 Legless Rope Climb*

8 Front Rack Alternated Step Overs @ 100% of 12RM from last 2 weeks.

* If you can’t perform legless rope climbs, perform 4 full-extended supinated pullups.

 

CONDITIONING

AMRAP15

400m Run

4 Tall Box Jumps 30/24

1 Heavy Single Squat Clean

 

*your score it’s the total of weight lifted in the sum of the squat cleans.

FITNESS

STRENGTH

EMOM10

Min 0-2:

4 Banded Strict Pullups

8 Goblet Alternated Step Overs @ 100% of 12RM from last 2 weeks.

 

 

CONDITIONING

AMRAP15

400m Run

8 Box Jumps 24/20

2 Frontsquats

 

*your score it is the total of weight lifted in the sum of the front squats.