Workout of the Day

Tuesday, July 7, 2020

A) AOK Partner WOD (6:00 CAP)

Split Reps However

10,9,8,7,6,5,4,3,2,1 S2OH

*start at (135/95)(95/65) and

add 10-20 lbs every round

B) 4 Sets, Starting Every 6:00

In 60s complete

7 Squat Cleans

7 Thrusters

ME AB Cals

RX (135/95), INT (115/75)

SC (95/65)

A1) 5×1.1.1 Deadlifts w/5s
eccentric lower
A2) 5×10 Banded Face Pulls

2 Rounds (15:00 CAP)
500m Row
30 T2B
400m Run
30 C2B Pullups

Independence Day 7/4/1776

7 Rounds for time

4 Cleans (225/145)

17 Pushups

THEN, 76 WBS (20/14)(10/9′)

THEN, 224 Double Unders

RX: Solo

Scaled: 2 Person Team, Split Reps However