WOD July 4th 2020
Warm up
Row 150 m Arm only
Row 250 m without arm pull
Then, 2 sets of
10 Good morning
5 Slow+pause at bottom front squat
5 Lateral lunges walk
3 x 3 Position of power clean and Jerk
Conditioning
“Hollow Space”
5 Rounds for time:
7 Power Clean and Jerk (60/35 kg)
14/12 Calorie Row
7 Front Squats (60/35 kg)
14 Wall balls
Time cap 25 mins
HIIT 4July 2020
A) Warm up
2 sets of:
8 inch worms
8 alt. DB snatch
8 burpees
8 box jump overs
B) For time:
10-20-30-20-10
DB power snatch (20/12.5kg)
Knee to chest
Air Squat
box jump overs
Box Pike Push up
*Cap time: 25mins
*You may choose to alternate the DB snatches