12
Jul
WOD SATURDAY 7/12/14
Main – WOD
Metcon (Time)
TEAM WOD
Teams of 3 (one works, two rest)
2 Rounds for time of:
50 Power Cleans, 135/95
1500m row (must switch every 250m)
REGIONAL & GAMES ATHLETES
1. Track
4×400, 2 min Rest
2. Barbell
A. 6×4 Hang Power Clean, across
B. 2RM Bench Press
C. 3×20 Close Grip Bench, across
D. 4×8-10 Bent Over Row, across
3. Gymnastics
For time:
20 Weighted Strict Ring Dips – you choose the weight
25 Strict Ring Dips
30 Kipping Ring
4. Accessory Work
3 x 20 Band Pull a parts
3 x 20 Reverse DB Flyes.
