Wednesday July 22nd WOD

Warm up:  500m row + 2x10 push ups and 2x10 KBS 53/35lbs (Russian)


PVC Good mornings, push press


Strength:  15 minutes to establish a 1RM Deadlift

                15 minutes to establish a 1RM Bench press


Conditioning:  20--30--40--50--40--30--20


-Rest as needed

-1:3 ratio for Singles

-Beginners and intermediate athletes will only go UP the ladder to 50

-Advanced athletes will attempt UNBROKEN sets

Post:  Foam roll

Nick ProhaskaComment