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Tuesday- Swol Fest 7-7-15

6
Jul

Tuesday- Swol Fest 7-7-15

Warm Up

500m Row/Run

2x
10 Medball Sit ups
10m Bear Crawl
10m Inchworm
10 Medball Thrusters

Strength

20 Rep Max Shoulder to Overhead

(No more than 2 Attempts of 20 reps)
Do sets of 5-10 to warm up

WOD

Rec
AMRAP 10 (goal is 10 rounds)
10 Ground 2 Overhead (45/25-plate)
200m Run

Rx
3RFT (10 min cap)
5 Squat Clean & Jerks (185/135) (70-75%)
400m Run

Rx+
3RFT
5 Squat Clean & Jerks (205/155)
400m Run

Mobility

Shoulders

Extra

Pull up Progressions:

7 sets: 7 Reps  (Rest 1 min between sets)

Do the hardest progression for you…
(banded/Ring Rows/Kipping/butterfly/Chest 2 Bar/strict/strict C2B

VOD

Heaven and earth will pass away, but my words will never pass away.

– Matthew 24:35 NIV