Wednesday WOD : "To-Do List"

Deadlift 

In a 12:00 Window

5-7 Building Sets of 3 Reps

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* 5 Second Negative 

* Aim to Increase Weight From 7/24/24

‍——

"To-Do List" 

On the Minute x 10: 

15 Push-ups 

Max Power Cleans (155/105) 

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Rest 3 Minutes 

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AMRAP 5: 

Max Calorie Row

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——

Open-Games OPTION

On the Minute x 10: 

12 Push-ups 

Max Power Snatches, @weight(135/95) 

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Rest 3 Minutes 

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AMRAP 5: 

Max Calorie Row

—

Accessory Work

Gun Show 

[PART A]

3x10 1-Arm Dumbbell Row (Each Side)

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[PART B]

3x30 Banded Curls 

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Rest 1 Minute Between All Sets 

General flow

• 1:00 row

• 0:20 downward dog

• 0:20 tall plank

• 0:20 inchworm (no push up)

• 0:40 row

• 0:20 plank shoulder taps

• 0:20 scap push ups

• 0:20 row

• 0:20 push ups

CT Barbell Flow :15 - :20 each

• Goodmornings

• Back squat 

• Elbow rotations 

• Press & reach 

• Stiff leg deadlifts 

• Front squats