WOD: Friday, July 18, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min or <)

(C-1) ADVANCED: Row 5K in 22 minutes or less,

(C-2 and C-3) INTERMEDIATE and NOVICE

  • Find a 3RM Push or Split Jerk in 18 minutes or less
  • Rest until rowers are free or 22 minutes have expired

(D-1) ADVANCED: Find a 5RM Bench Press in 18 Minutes or Less

  • Then, 4 Rounds of 40s On 20s Off: Max Controlled Push Ups

(D-2) INTERMEDIATE: Find a 3K Row in 13 Minutes or Less

  • Then, 8 Min of 40s ON, 20s OFF: Burpee Jump Overs

(D-3) BEGINNERS: 8 Min of 40s ON, 20s OFF: Burpee Jump Overs, then Rest for 5 Minutes

  • Then, Row 2K in 10min or less

Val. Weighted Box Step Ups. Photo by Rafael Vega