WOD

09.07.18

WARM UP

General & Specific

STRENGTH 

Front Squat – Every 2’ x 5 sets perform 3 reps @70-75%1RM

WOD 

9’ AMRAP of:

8 Toes to Bar

1o Sumo Deadlift High Pull @95/65lbs

12 Wall Ball@20/14lbs

WARM UP

General & Specific

STRENGTH 

Front Squat – Every 2’ x 5 sets perform 3-4 reps @climbing

WOD 

9’ AMRAP of:

8 Knee to Elbows

1o Sumo Deadlift High Pull @75/55lbs

12 Wall Ball@16/8lbs

WARM UP

General & Specific

STRENGTH 

DB Russian Step Ups – Every 2’ x 3-4 sets perform 8-10 reps/leg

WOD 

9’ AMRAP of:

8 Knee Raises

1o KB Sumo Deadlift High Pull

12 Wall Ball or KB Goblet Squat

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