July 19, 2012

Thursday’s WOD:

Strength:
In 15 Minutes Work Up To a 1RM OH-Squat

WOD:
2 Rounds For Max Reps
1 Minute Sledge Hammer Tire Strikes
1 Minute Hang Power Cleans 95/65#
1 Minute Double Under
1 Minute Burpee Pull Ups
1 Minute Rest

E-WOD:
Run:
10x:30 Second hill sprints at max effort. Rest 2 mins in between sprints.

Bike:
10x:30 second max effort rides. Rest 2 mins in between sprints.

Swim:
10x:30 second max effort swim. Rest 2 mins in between sets.