Warm-up (15 min.): Row 500m. 2 rounds of 10 Wallball, 10 Medball Cleans, 5 Pull-ups. Dynamic Stretch. Sprints.
Strength (15 Min.): Back Squat
20 Reps at 85% of 1RM – 30lbs.
Do this off the rack.
Do not rack the bar until you have completed all 20 Reps.
If you have to rest you must continue holding the bar during the rest.
WOD: CHRISTINE
3 Rounds for Time:
500m Row
12 Deadlift BW
21 Box Jump 20
Icing: August is going to be our month to focus on your Goats. Goats are movements that you are not fond of, that you suck at or that you avoid like the plague. You see them in a WOD and you all of a sudden decide to take a rest day. During this month I want you to conquer a couple of your Goats. Work on them at them, ask a coach to help you to master those GOATS.
