WOD:

A) Unbroken double-unders 10-20-30-40-50-40-30-20-10
*Rest no more than 30 seconds between sets. If you do not go unbroken, you must repeat that set.

B) 3×2 Sotts press

C) 5 sets: Snatch (full) + overhead squat (pause at the bottom) 70-75%

D) Every minute on the minute for 20 minutes, complete: 1 clean & Jerk (post load)

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LEANFIT:

A) 5 sets of max effort L-sits

B) 5 rounds for time of:

20 Back extension
20 Sit-ups
400m Run
Rest 2 minutes

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DE:
For time:
8 rounds of:
5 Pull-ups
10 Push-ups
15 sit ups

Rest 3 minutes, then do 8 rounds of:
5 Rings pulls
5 Dips
150m Run

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Media:
Thursday WOD, July 28, 2016

2 thoughts on “Thursday WOD, July 28, 2016

  • July 28, 2016 at 9:01 am
    Permalink

    DU: Unbroken
    Sotts: 85#
    Snatch: 145#
    C&J: 185# 1-6; 205# 7-20

  • July 28, 2016 at 6:11 pm
    Permalink

    DU: unbroken
    Sotts: 105#
    Snatch/OHS: 185#
    C&J EMOM: 225#

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