WOD Thu. Jul. 5

July 4th, 2012
by:

 

Basics Skillwork: Back Squat, Front Squat, OHS

Level 1/2 Strength: 1×10 @ 40-50%, 2×8 @ 55-65%, 5-3-1+

Level 1/2 Endurance: Row 1000m then run 1000m

WOD All Levels

Five rounds for time of:
Bear crawl 100 feet (1 lap around gym floor)

Sprint 30 yards (To rock in driveway)

Standing broad-jump, 100 feet (Along grass in driveway)

Do three Burpees after every five broad-jumps.

Sprint 60 yards (Back to gym)

Level 2 – Wear a twenty pound vest or body armor.