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WOD July 18, 2018 (Wednesday)

Skill Work: Double-Unders
Use 5-6 minutes to work up to new unbroken Double Under PR

Weightlifting: Bear Complex
EMOM 10 Mins 1 Bear Complex at 50-65% of your PR. Here is an opportunity for more practice of this complex, we are going lighter here to work on the transitions of the complex especially the back rack!

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Second Push Press

WOD: Row or Assault Bike in 10 Minutes (For Calories)

  • Row for as many calories as possible: you should use regular pacing methods for the rower and definitely do not burn out in the beginning, save it for the end!

or

  • Calories on the Assault Bike. Give it everything you got as the time winds down

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