July 21st, 2017

In today's workout, think about finding a pace that you can maintain for an eight minute workout. We are looking for consistancy through both amraps, then maximum effort for the last piece which is doing the workout as written for time.

Wod
3min AMRAP
400m Run
21 Ring Dips
15 DB OHS (55/35)
9 BMU
-Rest 2min-
5min AMRAP
Same WOD
-Rest 2min-
For time
Same WOD

Lift
3 x 5 Deadlift @ 75%
2 x 3 @87.5%
*20 goblet squats @ 70/53# between sets

Grip Work
NO TAPE OR CHALK
5 rounds
Max effort fingertip bar hang
1:00 rest
Max distance bar traverse OR peg board for those proficient

Connor MartinComment