SOF WOD July 31

By July 30, 2017Wods

*New Oly Block starts today, if you don’t want/need Olympic work, go back and repeat our last absolute strength block.
AM

Run 45 min @ 70% tempo
Then:
300 push ups for time

PM
Hang Snatch (Knee) – 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
Then:
Snatch Deadlift on 3″ Riser – 90% 3×3
Then:
500m Row
15 MU
15 Power Clean & Jerk 155/105
15 Burpee Box Jump 24/20
500m Row

Jeremy

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