07-28 Monday

HWWOD (Homework WOD) for this week:

5K run

Extended Warm Up:

1) Back squat, 5x2 at 84%
2) Snatch deadlift, heavy single
3a) Push Press, 5x3 (try to add weight from last week)
3b) Pull ups, 3xmax (weighted for 3x8 if you can do 3x15 unweighted)
4) First half TGU, heaviest weight you can do 3x8 (each side)

Workout Of The Day:

Performance and Fitness

Partner WOD: AMRAP 250m rows in 18 minutes, with handstand practice while not rowing.

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