WOD 7/28/20

15 Minutes to heavy set of  2 Cleans + 1 Jerk

Then……..For Time:

20 Wall Climbs

400m Run

25 Power Cleans 135/93

400m Run

30  S2OH 135/93

400m Run

Virtual WOD:

a. Weighted Glute Bridge with 2 second pause at top 3xME

b. Turkish Sit Up 3x ME

Then……..

AMRAP 13 Minutes

10 Handstand Pushups

20 DB Hang Clean

30 DB Push Press (15/arm)

Fit4ALL-9am Bring a Friend for Free

8 x 1:00 Assault Bike/1:00 rest between each

Then….

EMOM 8 Minutes

100m Sprint

Then……

Cash Out:

8 Minute Plank Hold (running clock, hold as much as you can for 8 minutes)