WOD for 7July

I will be “testing my fitness” with an APFT in the morning (gotta love it!). I will be in from 11:30 to 12:30 for session two. 

Morning Session 



Min 1: 30-40# under pr

Min 2: 25-35# under pr

Min 3: 20-30# under pr

Min 4: 15-25# under pr

Min 5: 10-20# under pr

Min 6: rest

Min 7: 30-40# under pr

Min 8: 25-35# under pr

Min 9: 20-30# under pr

Min 10: 15-25# under pr

Min 11: 10-20# under pr

Min 12: PR Attempt


1. Main event 

5RM Front Squat then 4×5 at 90% of 5RM. 

2. Optional Conditioning 

3 RFT:

21 Cal Row

15 Box Jumps, 24/20

9 Power Snatch, 115/80

3 thoughts on “WOD for 7July

  1. We did the snatch emom with 3 people on the bar. Made it up to 154 and then did a PR attempt at 166. (My previous was 165) I missed the 166 and Cruz got it. Im pretty sure he is juicing. Either way we went on to do the FS work and I did 185 for 4 sets with my 5 rep max at around 200+ (Ran out of time to figure it out exactly.) and Cruz did 4 sets at 180 and his 5 rep max was 200.

    It was a solid day.

    Birthday WOD!! haha

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