08 June 2018 – WOD

WORKOUT OF THE DAY

A) Strength

Perform 5 supersets of:
5 Strict press @ 80% of 1RM
5 Strict/Weighted pull-up

* Move immediately from movement to movement
* Rest 3 minutes between sets


Finish with 40 bent over lateral raises

B) Conditioning

7 minute AMRAP:
5 Box jumps (30/24 in) 
3 Cleans (100/70 kg)

ENGINE WORK: AEROBIC CAPACITY

A) Conditioning: Row

8 minutes @ 20 spm
- Rest 1 minute -
7 minutes @ 22 spm
- Rest 1 minute –
6 minutes @ 20 spm
- Rest 1 minute -
5 minutes @ 22 spm