18 July WOD

Strength: 9@55%, 7@65%, 5@75%, 3@85% of 1rm back squat.
(R,B,W)

WOD:
For time:
(R)
95/65. thrusters, 30 reps
20 GHD sit-ups
400-meter run
115/75 thrusters, 20 reps
30 GHD sit-ups
400-meter run
135/95 thrusters, 10 reps
40 GHD sit-ups
400-meter run

(B)
For time:
95/75/65/55 thrusters, 30 reps
20 Abmat sit-ups
400-meter run
115/95/75/65 thrusters, 20 reps
30 Abmat sit-ups
400-meter run
135/115/95/75 thrusters, 10 reps
40 Abmat sit-ups
400-meter run

(W)

For time:
thrusters 15 reps
20 Abmat sit-ups
400-meter run
thrusters 10 reps
30 Abmat sit-ups
400-meter run
thrusters 5 reps
40 Abmat sit-ups
400-meter run

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