Sunday July 24th

– Midday 3.0 from 10:30am-2:00pm

WOD

For time:
8 Deadlifts (365/245)
40 Sit Ups
80 Dbl-Unders
4 Rope Climbs
80 Wall Balls (20/14)
4 Rope Climbs
80 Dbl-Unders
40 Sit Ups
8 Deadlifts (365/245)

*Pack
Deadlift (225-275/155-190)
40 Sit Ups
50 Dbl-Unders
2 Rope Climbs
*Pup
Deadlift (135-185/95-135)
30 Sit Ups
30 Dbl-Unders or 200 Skips
1 Rope Climb or 3 Rope Standing to Lowers

STRENGTH

L1: Class Warm-Up..
A. 4 sets of:
Deadlift
*Set 1 x 5 @ 5 RPE
*Set 2 x 5 @ 6 RPE
*Set 3 x 5 @ 7 RPE
*Set 4 x 5 @ 8 RPE
Rest 2 minutes between

B. For time:
20 KB Swings (1.5/1pd)
40 Sit Ups
60 Wall Balls (30/14)
80 Dbl-Unders

L2: Self led Warm-Up.
A. Every 2 minutes x 6 sets
2 Push Jerk + Split Jerk
* 70% of 1RM P.Jerk

B. 3 sets of:
Bent-Over KB Rows x 10 reps
Rest 30 seconds
Kneeling DB Press x 10 reps/Arm
Rest 30 seconds
Ring “Y” Rows x 8 reps
Rest 90 seconds

C. Complete
Strict TTB x 10 reps
(R) Side Plank x 60 seconds
(L) Side Plank x 60 seconds
Hollow Rocks x 40 reps

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
2 Push Jerk + 2 Split Jerk
* 75% of 1RM P.Jerk

B. 4 sets of:
Bent-Over KB Rows x 10 reps
Rest 30 seconds
Kneeling DB Press x 10 reps/Arm
Rest 30 seconds
Ring “Y” Rows x 8 reps
Rest 90 seconds

C. Complete
Strict TTB x 20 reps
(R) Side Plank x 60 seconds
(L) Side Plank x 60 seconds
Hollow Rocks x 40 reps

2-A-DAY

AMRAP in 20 minutes of:
30 Alt Step Ups (24/20″)
40 Walking Lunges
800m run
40 Squats
30 Burpees

L2&L3