CrossFit WODs July 9-13

CrossFit GBAR3, CrossFit WODs

Monday, July 9
STRENGTH

OH squat 5 x 2
WOD
AMRAP in 8 minutes
1-1-1, 2-2-2, 3-3-3 …
hang power snatch, 95.65
OH squat
toes to bar

Tuesday, July 10
WOD
(see 07.11.17 WOD)
10-8-6-4-2
hand stand push ups
box jumps, 24/20
DB renegade rows, 45/30
DB walking lunges

Wednesday, July 11
STRENGTH (from rack)
front squat 3-3-3
push press 2-2-2
thruster 1-1-1
WOD
tabata slam ball, 30/20 and KB swing, 55/40 mash up

Thursday, July 12
WOD
(see 09.30.16 WOD)
death by back squat, 225/155
then, run Kluge Lakes Lane for time

Friday, July 13
WOD
(see 07.14.17 WOD)
row 1000m, rest 4 minutes
row 750m, rest 3 minutes
row 500m, rest 2 minutes
row 250m, rest 1 minute

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