WOD NOTES:
Some straight forward strength work followed by a 6 minute burner.
If your squat position requires some attention follow the fitness programming today.
If your front squat looks like an Olympic Weightlifter then go with performance today.
Fitness
4 sets
Banded Goblet squats x 8 reps
Band reverse fly’s x 12
DB Push press x 10
Rest 60-90 seconds between movements
6 minute AMRAP
5 Burpees
10 Wall balls
Performance
Front Squats 4 x 3 @85%
6 minute AMRAP
5 Burpees
10 Thrusters 75/55
Sport
Snatch 80-85-90% x 3 waves
C&J 80-85-90% x 2 waves
Front Squat 4 x 3 @85%
5 RFT
15 Calorie Row
5 Hang power clean 135/95
5 Thrusters 135/95
Compare to July 17 2015 results
