WOD for 21July

I won’t be in for the AM session (most likely). I will be there for the lunch session, however. Let us continue our pursuit of our genetic potential!

0645 AM Session

1. The gym was quiet on Monday (ahem), so make up the Push Press 3RM and 4×3 of 90% of your 3RM from Monday. 


1145 Lunch Session

1. Every minute on the minute for 20 minutes: 

ODD Minutes: 3 chest to bar pull ups + 2 to 3 bar muscle ups

EVEN minutes: Snatch x2 reps at roughly 75-80% of your heaviest snatch (power or squat). 

2. AMRAP in 9 minutes of: 

9 KB Swings (70/55#) 

9 Hand Release Push Ups


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s