700 E Elm Ave, Suite A
La Grange, IL 60525
(312) 666-7317

WOD 7/31/15

July 31, 2015

smith-squat-clean

 

 

 

 

 

 

 

Warm Up: 2 Big Laps then:

2 Lengths of gym of:

  • High Knees
  • Heel to Butt
  • High Kicks

Then

2 Rounds of

10 Push Ups

20 Air Squats

 

Strength

15 Mins to find Squat Clean 1 RM

 

WOD: For Time

5 BWRR

5 Ring Dips

(For Advanced Athletes replace BWRR and Dips with 5 Muscle Ups)

5 Wall Walks

5 Bodyweight Deadlifts

 

Rest 3 Minutes

 

1,000 Row  or 1 Mile Bike or 3 Big Laps

 

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