WOD…July 6th…15-12-9!

By July 5, 2015 wod No Comments

Strength – Front Squat – Every 2 minutes for 10 minutes – Work to a challenging weight and the complete 5 reps every 2 minutes with a 3 count decent, 3 count bottom position hold, and explosive ascent.  Follow this with every 2 minutes for 10 minutes of 1o/15 C2B pull-up.

WOD

For time:

15 – 12 – 9

Hang Squat clean – 135/95#

Hand Release Push-up

200 meter run between rounds

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