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WOD For: Wednesday, August 07, 2019

MAXCF

EXTENDED WARM-UP
EMOM 6:
MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)
MIN 2 – 100m Jog
SKILL
ON A 6:00 RUNNING CLOCK…
Kipping HSPU Breakdown
WORKOUT
FOR TIME
21-15-9-6:
HSPU
8-8-8-8:
DB Box Step-Overs (50/35)/(24/20)
*Run 200m After Each Set

MAX45

STRENGTH

EMOM 14:
MIN 1 – 5 Tempo Deadlift (30X1)*
MIN 3 – 15 DB Floor Press
Increase weight each Set

WORKOUT

10-9-8-7-6-5-4-3-2-1:
DB Suitcase Deadlift (35/25)
DB Strict Press
*5 Up-Downs after each full
round.

MAX30

WORKOUT
AMRAP 14:
40 Double Unders or 80 Single Unders
20 Slam Balls
10 Ring Rows
*EMOM: 5 Up-Downs

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