WOD

Wednesday August 1, 2018


CrossFit

Strength:

Clean and Jerk
Every 60sec for 6min
2 Clean and Jerks 50/50/55/55/60/65%
REST 200
Every 90sec for 9min
1 CJ @ 70/70/75/75/80/80%
REST 200
Every 2min for 12min
1 CJ @ 85/90/95/100/105%

Followed By:

150 wallballs 20/14
*every 25 wb stop and run 200M. If you don’t finish under time cap, however many reps left you do in burpees

TIME CAP – 12:00

Phoenix Fit

Strength/Skill:

5 sets
6 Deadlifts (Tempo 21×1)
6 Tempo Pushups (21×1)
Rest 90 seconds between sets

Conditioning:

For Time:
30 Deadlift 115/75
30/20 Cal Bike
30 Push ups
30/20 Cal Bike
30 Deadlift 115/75