Workout of the Day - Wednesday, 29 July 2015

Workout of the Day – Wednesday, 29 July 2015

Part A
Find 20RM back squat
*do 4 sets of 3 reps do build to starting weight
* red do 6 sets of 3 back squat

Part B
Max distance strict handstand walk
Or 3x20M high bum bear crawl

Part C
Final games WOD variation
*delay heats by 2 mins
For time
6 Comando Pull-ups
24 cal row / 18
16 cal assault bike / 10
8 DB snatch with OH squat (blue and red just DB snatch)
7 minute time cap

Rest 4 mins

11 HS push-up (deficit) (2×45) / (level) / push-up on weight plate
24 cal row / 18
16 cal assault / 10
8 KB deadlift with farmers walk between stations (2×32/24) (2×24/20) (2×24/16)

Posted in Workout of the Day
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