July 10th, 2019

Strength

Barbell Cycling (5 Sets)

All with a running clock: :30s On, :30s Off - Deadlifts :30s On, :30s Off - Push Jerks

:45s On, :45s Off - Deadlifts :45s On, :45s Off - Push Jerks

1:00 On, 1:00 Off - Deadlifts 1:00 On, 1:00 Off - Push Jerks

:45s On, :45s Off - Deadlifts :45s On, :45s Off - Push Jerks

:30s On, :30s Off - Deadlifts :30s On - Push Jerks


* Weights change after each grouping, climbing from

"light-moderate-heavy-moderate-light." Male # - 135-155-185-155-135 Female #- 95-105-125-105-95

**Scale as needed


WOD

Buy-In:

35/25 Calorie Bike or Row

Then..

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Then..

Cash-Out:

35/25 Calorie Bike or Row