7/27 WOD

Happy Birthday Andrea!

Warm up – 32 cal row

32 squats

32 triceps dips

32 butterfly crunches

Skillwork – lift review and breakdown

WOD – 5 reps @ 65% load

power clean

snatch

clean squat

1 spear throw

3 reps each @ 80% load

1 spear throw

1 rep max load

1 spear throw

800 meter run

* 1 rope climb for every spear missed

** Score – load weights – today is not about time. . . its about taking time with form and weight!

 

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