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WOD For: Friday, July 12, 2019

MAXCF

EXTENDED WARM-UP

3 SETS

4 Strict Press (10X2) + 4 Push Press (10X2)

*Superset each set with 20 Glute Bridge-Ups.

SET 1 – Empty Barbell

SET 2 – Building Weight

SET 3 – Workout Weight

WORKOUT

1000m Row

800m Run

50 KBS (55/35)

40 Push Press (115/75)

500m Row

400m Run

25 KBS

20 Push Press

MAX45

STRENGTH/SKILL

EVERY 1:00 FOR 7 SETS

4 TNG Clean & Jerks

*Keep loading light to moderate and focus on barbell cycling.

WORKOUT

AMRAP 13:

26 Double Unders

7 Pull-ups

5 Clean & Jerks (Light)

MAX30

WORKOUT

“RING ROW CINDY”

AMRAP 20:

5 Ring Rows

10 Push-Ups

15 Air Squats

HAPPY BIRTHDAY CHLOA!

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