Monday’s WOD – July 27th

Athletes- Please note that NEXT WEEK (Aug. 3-7) we will be retesting our lifts from 8 weeks ago. Plan on being in the gym  every day at your normal time.

 

Monday’s WOD

Strength:
A.)Split Jerk
8/50%
6/60%
4/70%
2/80%
B.) Pull-ups
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:
3 rounds for time of:
10 Ground to Overhead, 95/65#
200-yard shuttle sprint, 50 yards there and back twice

CAT TWO:
3 rounds for time of:
10 Ground to Overhead, 95/65#
200-yard shuttle sprint, 50 yards there and back twice

CAT THREE:
3 rounds for time of:
10 Ground to Overhead, 75/50#
200-yard shuttle sprint, 50 yards there and back twice

CAT FOUR:
3 rounds for time of:
10 Hang Power Clean to a Push Press, 55/35#
100-yard shuttle sprint, 25 yards there and back twice