Tuesday’s WOD – July 7th

Tuesday’s WOD – July 6th
Skill:
Skill of the Month (Click on links below to see Demo)
Pull-ups/ Kipping / Butter Fly’s
*ten minutes to work on skill.

Conditioning:
CAT ONE:
For time:
20 Thrusters, 155/115#
200 M Sandbag Run
20 Sumo Deadlift High Pulls,
200 M Sandbag Run
20 Push Jerks,
200 M Sandbag Run
20 Overhead Squats,
200 M Sandbag Run

 

CAT TWO:
For time:
20 Thrusters, 135/95#
200 M Sandbag Run
20 Sumo Deadlift High Pulls,
200 M Sandbag Run
20 Push Jerks,
200 M Sandbag Run
20 Overhead Squats,
200 M Sandbag Run

 

CAT THREE:
For time:
20 Thrusters, 95/65#
200 M Medball Run 20/14#
20 Sumo Deadlift High Pulls
200 M Medball Run
20 Push Jerks
200 M Medball Run
20 Overhead Squats
200 M Medball Run

CAT FOUR:
For time:
15 Wallballs 20/14#
200 M Run
15 Wallball Deadlifts 20/14#
15 Dumbbell Shoulder Press (two in each hand) 20/15#
200 M Run
15 Dumbbell Overhead Squats,(two in each hand)20/15#
200 M Run