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Wednesday WOD 15-7-15

July 14th, 2015

WOD – Wednesday, 8/7/2015

WOD

[A] 3 rounds for time of:
Run 400 m
15 Dumbbell Thrusters 20kg (15kg)
15 Chest-to-bar Pull-ups

Skill: 2 min max effort T2B

Warm up: Dynamic WU

Barbell Complex + 10 active shoulders / 5 strict pull ups.

Barbell training:

Clean
EMOMx15:

Focus on having great form and sharp / controlled movement.

1 Squat Clean
Mins 1-5: 80%
Mind 6-10: 85%
Mins 10-15: 90%

[COMPETITION TRAINING]

[B] Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

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