WOD: 5 July 2012

This is a much bigger day then I wanted it to be. The second WOD was originally going to be on Wednesday and the box squats and bench on Friday. However, I have shifts that prohibit me from being able to get those workouts in.

Find Box Squat 3RM and Bench Press 3RM+104lbs of chain and 20 sandbag get ups Mobility: Super Frog with distraction

The first one was supposed to be a stand alone max effort day, but oh well. I don’t have a figure or a goal for either of these and since both have a pretty high performance curve, I don’t think I’ll get much lost stimulus.

15 minutes to establish a 1RM Clean & Jerk. -then- 3 rounds for time of: Run 400m, 7 Clean & Jerks @ 70% (of above) and LAX ball tack and stretch quads

This is just going to suck. It should be heavier than I would like, but I’m sure my legs and arms will be fried garbage by the second round.