WODs for Thursday, 8/10/17

14
Aug

WODs for Thursday, 8/10/17

Strength:

Arenal’s CF Total: 3 attempts at each lift for a 2 rep max.
Back squat, 2 rep
Shoulder Press, 2 rep
Deadlift, 2 rep
 
Choice of a “Hinge” Bodyweight Progression
Box Jump, Hip Bridge or Heavy Russian Swing
 
Met-Con:
A) 7 minute ascending ladder of wallballs and pullups.
2 wallballs-2 pullups-4 wallballs-4 pullups-6 wallballs-6 pullups…etc etc
Rest 1 minute
B) 7 minute ascending ladder of db thrusters (35/25lb)  and db box step ups (20/18′ box)
2 db thrusters-2 step ups-4-4-6-6, etc etc
 
Stretch:
KB WOD:
Skill:      Dip Support:      Met-con:      5 Rounds or 20 minute timecap:      200m run 15R/15L One arm KB Deadlift – touch bell on the outside of foot 30 Situps 30 KBswings
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