WOD - 7/7/14

Monday

Skill:  MB Clean

Strength:  Back Squat – 75% x 5, 85% x 3, 95% x 1+

*(Percentages are based off of 90% 1RM)

WOD:  For Time

  • 400m Run
  • 20 Burpees
  • 400m Run
  • 30 Push Press (75/45)
  • 400m Run
  • 40 MB Cleans (20/14)
  • 400m Run
  • 50 Walking Lunges

Post Workout:  3 Rounds

  • 1 min. Plank (weighted)

Challenge of the Week:  Max distance run in 1 minute.

*Post score to whiteboard