WoD for July 18th, 2013

Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

Strength: 15’ to finish 3 x 3 Deadlift (at 85% to 95% of your 1RM)

WOD: 12’ AMRAP
5 Deadlift (275 /190) a) 225/155 b) 185/135 c) <= 135 40’ Broadjump 400m run MOB: Roll Posterior Chain / Mash Achilles/IT Band Coach’s Tip: On the deadlift, use at most your 80% 1RM weight. I want this WoD to be heavy, but you’ll need to keep your form intact.

Leave a Reply

Your email address will not be published. Required fields are marked *