WOD Tue. Jul. 10

July 9th, 2012

Basics Skillwork: Push press, Ft. Squat
Level 1/2 Strength: Split Jerk 1×15 @ 40-50%, 1×10@ 50-60%, 3-3-3
Level 1/2 Endurance: Run 1.5 miles (8 laps around church parking lot)

WOD All Levels

Three rounds of:
75 pound Power snatch (Basics do push press instead)
Box jump, 24″ box
75 pound Thruster (Basics do Ft. Squat instead)
Chest to bar Pull-ups (Basics do regular pull-ups)

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating for 3 rounds. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.