July 5, 2017

WEDNESDAY!

STRENGTH: (15:00)
“Floor Pause” Deadlifts

Take 90% of your 1 Rep MAX (optional:
add #10), then perform the following:
75%x5
85%x3
95%x1 + AMRAP

*Clips are required. De load with care!

SCALE DOWN OPTION:
3 Rep Semi Heavy Deadlift
(No Pause)

STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
12 KB High Pulls (w/strike) #44/25)
200 M Run
15 Hollow Rocks

MET CON: (15:00) For Time!

Cassandra’s B-Day WOD:7/5/77 (40)

COMPETITOR:
7 Power Snatches #135/95
5 OH Squats
77 Dubs
7 Power Snatches
5 OH Squats
40 Calorie Bike
7 Power Snatches
5 OH Squats

RX:
7 Power Snatches #115/75
5 OH Squats
40 Calorie Row
7 Power Snatches
5 OH Squats
77 Dubs
7 Power Snatches
5 OH Squats

PERFORMANCE:
7 Power Snatches #95/65 (#75/45)
or Hang Power Snatches or 14 Alt.
DB Snatches #35/25 or #25/15(20)
5 OH Squats (7 Back Squats)
77 Dubs (154 Singles)
7 Power Snatches
5 OH Squats
40 Calorie Row
7 Power Snatches
5 OH Squats