7/25/2017 – WOD

Strength
a) Deadlift – 4×5 @ 79% OR 50 Reps for Time at 54% (Stamina)
—No touch n go reps for the 5×5. You must lower under control & pull from a dead stop. You may touch n go reps for the stamina, but no excessive bouncing.
b) One Arm Shoulder Press – 3 sets max reps (each arm) @ 100% 10 rep max

Conditioning
Complete 8 Rounds For Time (with a partner – interval style)
8 Ring Muscle-ups or 10 GI Janes
400m Run
120ft Prowler Push (heavy – 2 laps)
—Partner B will go as soon as partner A starts prowler push. Continue remainder of WOD like this.

WOD Notes: TD = 2:30-3:15/rd. Scale the run to 250m if you can’t run a 400m in under 2 min. MU scale = max reps in 45-60 sec. 3 athletes (all on diff teams) will stagger every minute to account for the 3 prowlers. Prowler should feel heavy, but you should still be able to finish the 2 laps in under 30-40 sec. 1 lap = length of rage.


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