WOD 7/7/16
| Strength: Back Squat A) 5*5 with weight from elements B) Back Squat Establish 5RM. C+D) Front Squat 1 ¼ 8*2*60-80% 2RM MetCon: “Helen” By Ability 3RFT 400m run 21 Kb swings 24/16kg 12 Pull ups C+D Athletes scale up to: 400m run 21 Kb Swings 32/24kg 12 C2B Pull ups |
| S&A WOD Speed press 8*6*70-85% ME MetCon: I go you go 100 Clapping push ups 150 Straight leg sit ups 200m OH Walk (with bumper plate) |