Friday, July 18th

Main – WOD

Push Jerk (10, 5, 3, 2, 1, 1 )

10- 50% 1RM
5- 60% 1RM
3- 70% 1RM
2- 80% 1RM
1- 95% 1RM
1- New PR attempt

1-Mile Run (Time)

Max Effort 1-Mile Run
Stretch for 10 minutes afterwards, then perform….

1000m Row (Time)

Max Effort 1000m Row
May stagger starting stations as needed

Cash Out

Rx+ =
3 x max rep kipping HSPU

Rx =
3 x max rep military “man push-ups”

Scale =
3 x max rep “man push-ups” on box

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.