Monday July 23

July 22nd, 2018
by:

Warm-up

800m Row for time

Strength / Skillwork

Shoulder Press
8-8-8-8-8
40-50-60-70-80%

WOD

15:00 AMRAP, Teams of 3: 1 runs, 1 Reps, 1 Rests
Switch on the Run
Run 200m*
Deadlift** (as many as possible)
Rest
Score = Completed Runs x poundage on the deadlift/1000

*people who need to may Row 250m or Bike .3 miles
**Pick a weight the whole team can use.
Scoring example:
= 9 completed Runs x (135#BB x 200 reps)/1000
= 9 x 27000/1000
= 9 x 27
= 243

Elements

15:00 AMRAP

  • Row 500m
  • 20 Mt. Climbers
  • 20 Leg Lifts

DuanDeadlift