16.7.5

Nice work to everyone that came out on the 4th! It was a great WOD!!!

 

Power Lift Clinic-5

 

Tuesday, July 7

 

Warmup:

See Whiteboard

 

Strength:

Front Squat

EMOM 12

Odd – 2 FS @ 90% of 1 RM

Even – 12 Pull-ups

 

WOD:

4 RFT

3 OHS (135/95)(95/65)

6 Pistols (alt. Legs)

9 KBS (2/1.5)(1.5/1)

12 Ring Dips

15 Burpee Box Jumps (24/20)

18 Med Ball Ab Mats (20/14)

 

Capped at 30 minutes.