Tuesday WOD – 070114

Rob and Marc

Team Bald and Beautiful

4th of July Schedule Update
Thursday, July 3rd: Morning Classes ONLY!
Friday, July 4th: HERO WOD 8:30am! MAKE SURE YOU ARE REPPIN ‘MURICA!
Saturday and Sunday CLOSED!

WORKOUT OF THE DAY

Fitness
1. Strict Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

2. For time:

10 Clean & Jerks @ 75% of 1rm
Row 1k
30 Shoulder Touches

3. EMOM 10: 5-8 Push-ups

Performance
1. Pause Clean (2 count at top of knee):5rm

2. Strict Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

3. Metcon
For time:

10 Clean & Jerks @ 75% of 1rm
Row 1k
150′ HS Walk

4. HSPU Development Day 1

5. Pendlay Row, 3×8 AHAP