The workout for 7/12/16 is...                                      

  • By Leslie Friedman
  • 12 Jul, 2016

Check our daily Facebook post to see today's WOD always posted at 4:45am 


The workout for 7/12 is...

Using 75-80% of your 3RM Back Squat do:
2x5 Front Squats
2x8 Back Squats
(15 minutes)
Using your 3RM Press Weight do 4 Rounds of the following complex:
- 2 Strict Press + 2 Push Press + 1 Split Jerk
(10 minutes)
Then Mobility: 1:30 Samson Stretch Hold each Leg

2 Rounds for time:
- 40 Goblet Step Ups(24/20) Alternating Legs. 53/35
- 20 Deficit Push Ups (45/25) (or 10 strict HSPU)
- 200m Run/Row

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