Friday’s WOD – Aug. 7

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FRIDAY

Strength:
Establish 1 RM on any missed lifts for this week

*thirty 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
Cindy on a run/ 10 Minute AMRAP:
100 M Run
5 Chest to Bar Pull-ups
10 Clapping Push-ups
15 Jumping Air Squats

CAT TWO:
Cindy on a run/ 10 Minute AMRAP:
100 M Run
5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats

CAT THREE:
Cindy on a run/ 10 Minute AMRAP:
100 M Run
5 Pull-ups
10 Push-ups
15 Air Squats

CAT FOUR:
Cindy on a run/ 10 Minute AMRAP:
100 M Run
5 Banded or Jumping Pull-ups
10 Push-ups with knees
15 Air Squats
*Trainer will scale further if necessary.