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W.O.D. 7/7/15

Skill:  Front rack lunges from the rig: 65/95; 75/105; 85/115; 95/125 6 lunges out, drop/turn and clean bar, then 4 lunges back to rig at each weight; scale as needed. Knee should kiss the ground on lunge not bang against mat/control/tight midline, elblow up.

W.O.D.:  For Time: Run 800 M, then 3 rds of 14 med ball cleans 20/14, 14 HR Push ups, 14 GHD situps; then run 800 M

 

 

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