TUE24JUL2018

WOD

Strength
Clean: Build to heavy but perfect triple

Conditioning
AMRAP in 16 minutes:
5 Strict Pullups | R+ 2 Rope Climbs
15 Air squats
30 Double Unders

Extra

Before WOD
Deadlift: Based off 3RM found last week: complete every 60 sec: 60/2, 70/2, 80/2, 85/2, 90/2, 85/3, 90/2, 85/4, 90/2, 95/2, 100/2

5 sets
5 hollow candlestick rollups + 5 UB Ring MU
*Scale as needed

After WOD
Midline
5 min. clock – alt. every 30 sec.
30 sec. bearhug sandbag hold
30 sec. bottom of squat sandbag hold

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