Any one who needs to complete the Summer Challenge WOD for the month of July today is your last chance.
Warm-up: 3 Rounds of 10 each; POF Squat, Wallball, AH Swings Dynamic Stretch, Set up for WOD
WOD: HQ 150804
Burpee + 185-lb. Back Squat ladder
Rest 3 min.
Burpee + 115-lb. Shoulder Press ladder
Rest 3 min.
Burpee + 245-lb. Deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Minimum bar weight should be 50% 1RM
Icing: 30 GHD Back Extention