AUGUST 3, 2018

WARM UP
1) Mobility
2) Barbell Warm-up
3) Accessory: spend 5 minutes on a weakness

BARBELL
3 Position Clean Squat Clean, EMOM x 10 @ 60% of 1 RM Squat Clean

BODY-WEIGHT ONLY
10 RFT / 30 cap
1 min Plank Hold
5 Burpees
50 Single-unders
5 Box Jumps, 20″

WOD
For time / 30 cap
20 Overhead Lunge, 95/65 | 75/55
Run 1600m or Row 2K
15 T2B
30 Front Rack Lunge, 115/80 | 95/65
Run 800m or Row 1K
30 GHDSU
40 Back Rack Lunge, 135/95 | 115/80
Run 400m or Row 500m
60 Sit Ups