WOD 07/29/16

8 Minutes of Shoulder/Hip/Wrist (Click links for details)

A- WU- NFT- 200M Run
20 Squat Clean WallBall (20/14#-Max Height)

B- Power Clean + Power Jerk (Hold each Jerk in finish position for 2 seconds)- 16 Minutes To A Max

C- Grace= For Time:
30 Clean + Jerk @100% Very Very Hard Pace

D – Accumulate 2 Minutes (Passive) DeadHang in as few attempts as possible
; 3 Burpees immediately every time you break.

718 Strength @ 7am & 7PM

A – Warm-up: 200M Run +
2 rds
7 Goblet squat
7 weighted kossack
7 inch worm
Weightlifting

B – Paused 1/4 Front Squat (3×5 @100% of 10RM Front Squat)
hold for 3 seconds at the bottom
ascend to parallel
go back below paralel
stand up
Tempo 23X1

C – Single Arm Dumbell Press (4×6 @100% 10RM)
Tempo: 11X1

C- Bent Over Row (3×15 across)
Tempo 20X1; add 5 more pounds than July 13th