Strength:

Deadlift

5   reps @ 60%

3   reps @ 70%

1+ reps @ 80%

 

For max reps @ 85%

 

Conditioning:

Partner WOD*

“Past my bedtime”

1000m Row

80 Wall-Ball Sit-up Throws (12/10/8)*

40 Plate-facing Burpees

200 Double Unders

40 One-arm alternating Kettlebell Lunges (53/35)

80 Wall-Ball Volleyball Throws (20/16/14)

1000m Row

 

For Time

Compare to Wednesday, 08 July 2015

*Equal work and only one partner working at a time throughout WOD.

(A/B/C): A is male Rx, B is co-ed Rx, C is female Rx

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

 

 

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