Jeff
Motivational Quote of the Week, “PERSERVERENCE is the hard work you do after you are tired from doing the hard work you already did.” Newt Gingrich
Warm-up, (15min): Jog the Box for 4 min. w/ footwork. Group Agility. Dynamic Stretch
Strength, (15 min.): Front Squat / Back Squat
2+2 EMOM
Build to heavy.
WOD: TRASHED
For Total Reps:
4 min. to Row 500m and max reps on Deadlift 135/115
Rest 1 Min
4 min. to Row 500m. and max reps on Power Clean 115/85
Rest 1 Min
4 min. to Row 500m. and max reps on Thrusters 95/65
Compare to 7.31.14
Icing: Seated Forward Fold 2 min. 1/2 Saddle 2 min ES