WOD Blog
 | Tue, Jul 13 2021 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1899 days ago) |
071321 Workout(Time) Workout WARM-UP 3 ROUNDS 10 Groiners 10 Up-Downs* 10 Jumping Squats 10 Elbow Punches** *Round 3 Perform 8 Burpees **Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans STRENGTH Back Squat 1x3 @ 70%* 1x3 @ 80% 1x3 @ 90% *Based off of 90% of Heavy 1-Rep Week 3 of 9 (Score is Weight) WORKOUT FOR TIME 5 ROUNDS 8 Hang Squat Cleans (115/75)|(75/55) 8 Burpees -Rest 2:00- 1 ROUND 16 Hang Squat Cleans 16 Burpees (Score is Total Time Including Rest) BB KG: (50/35)|(35/25) COOL DOWN FOR RECOVERY 5:00 Foam Roll Legs + Lats (No Measure)
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