WOD and Weekly Preview: Monday, July 7, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) In 12 Minutes, Find a 5 Rep Max Press

(D) 200m Jog (90s Active Rest)

(E) 4 Rounds of

  • 1 Min Row for Cal
  • 20s Rest
  • 5 Presses @ 80-90% of 5RM in 1 minute
  • 20s Rest
  • 15 Diamond Push Ups in 1 minute
  • 20s Rest

(F) /200m Jog (90s Active Rest)

(G) 3 Rounds/Cycles

  • Minute 1: 15 KB Swings
  • Minute 2: AMRAP Burpees
  • Minute 3: 200m Run/Sprint
  • Minute 4: Walking Rest

(H) 400-800m Cooldown Jog

Quarter 3 Week 2