WOD 07.22.2016 Friday

Oly

Clean + Front Squat

  • 1 + 2
  • 1 + 2
  • 1 + 2
  • 2 + 1
  • 2 + 1
  • 2 + 1
  • 3 + 0
  • 3 + 0
  • 3 + 0

* Use 90% as your clean, then take 80% of that number and add 5lbs
* Perform a set every 1:15

Partner WOD

5 Rounds for time (each athlete)

  • 10/7 Cal Assault Bike
  • 100m Butcher Push, no weight on butcher

* One bikes while one pushes butcher

Core/Accessory

:20 on/:10 off x 16, Alternating

  • Hollow Rock/Hold
  • Handstand/Plank Hold