WOD for Friday, Aug 07, 2020

Olympic Lifting 07-08-2020

20 Minutes of technique work.

If confident build to 80% of 1RM for a double in 10 sets.

Conditioning 07-08-2020

5 Rounds of:
1:00 Farmer Carry – heavyish
:30 Rest
1:00 Front Rack Kettlebell Carry – Lightish
:30 Rest
1:00 Wall Balls @20/14
:30 Rest

  • Steady effort all the way. Pace yourself in the early rounds to maintain output.

Extra Credit 07-08-2020

A)
Upper-back Triset
3 x 10 each. Rest 60s.

B)
– Global Foam Roll Thoracic Spine x 60s each
– Biphasic Half-Kneeling Pec Stretch x 60s each side.
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Open Gym

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