07052016 WOD

By
 In Crossfit, W.O.D.

We hope everyone had a great 4th of July! Now it’s time to get back to the fun stuff!

Every 4 minutes x 4
3 Back Squats at 85% (1 RM back) and
3 Front Squats at 85% (1 RM front)

Every 2 minutes x 4
5 pullups *weighted if you can
+ 10 ring rows

For Time
20-15-10
Front Squats Rx 115/75 Sc 95/65 Comp 135/95
10-15-20
Burpees

Practice makes perfect. Follow one of these challenges to ramp up your weaknesses.

1. Double-under challenge: 100 doubles or a 3 minute AMRAP after class every day
2. Cardio Challenge: 1 mile post WOD run every day you’re in this week. It doesn’t have to be a PR but it should be quick.
3. Overhead Squat challenge: 50 PVC overhead squats facing the wall. This can be an excellent tool if you do it correctly. Get as close to the wall as you. Keep your shoulders externally rotated throughout the movement. Drive your hips out, so your pelvis sits straight down with a tall neutral spine. As you become better and more mobile, you will be able to advance closer to the wall.

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