Wednesday’s WOD – July 22nd, 2015

Try our morning classes to beat the heat and get your WOD on!

5AM – Monday, Tuesday, Wednesday, Thursday

6AM – Monday, Wednesday, Friday

7AM – Monday – Friday

9AM – Monday – Friday
Strength:
A.)Deadlifts
8/50%
6/60%
4/70%
2/80%

B.) Ring Dips
8-6-4-2
*add weight if you can

*fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

Conditioning:
CAT ONE:
15 Minute AMRAP:
50′ HS Walk
20 Walking Lunges 45/35#
7 Hang Power Snatches 135/95#

CAT TWO:
15 Minute AMRAP:
10 Shoulder Taps
20 Walking Lunges 35/25#
7 Hang Power Snatches 125/85#

CAT THREE:
15 Minute AMRAP:
3 Wall Walks/Pikes
20 Walking Lunges 25/15#
7 Hang Power Snatches 115/75#

CAT FOUR:
15 Minute AMRAP:
2 Wall Pikes/ 10 Push-ups
14 Walking Lunges
5 Hang Power Snatches 45/33#