14 July 2015 CrossFit WOD | 619

14 July 2015 CrossFit WOD

Tuesday

Supplemental Power
7 x 1 Overhead Squat
7 x 1 Push Jerk
3 x Max Rep Ring Muscle Ups
3 x Max Rep Bar Muscle Ups

Strength
Push Press
5 x 6
GHD Sit Ups
5 x 12
Every 3 Minutes

Weighted Dips
5 x 10
Strict Toes to Bar
5 x 8
Every 3 Minutes

Workout of The Day
3 Rounds for Time
400 Meter Run
21 Burpees
21 Kettlebell Swings 2.0/1.5 1.5/1.25 1.25/1.0
15 Burpees
15 Kettlebell Swings
9 Burpees
9 Kettlebell Swings

Supplemental Endurance
4 x 400 Meter Backwards Run
Every 3 Minutes

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