WOD329 - Thursday, July 2nd

RX

Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.

1. Warm-up
30 Calorie Row
50 Weighted Step-ups, 25/15lb DB

RX+
30 Assault Bike calories
50 Weighted Step-ups, 35/25lbs DB

2. Strength
Strict Press 5×3 @80% +5lbs
focus on bar speed

3. MetCon
2-4-6-8-10 reps for time*
Burpees to 6" target
Thrusters, 95/65lbs
*Complete 20 double-udders after each round (2, 2, 20, 4, 4, 20, etc)

RX+
3-6-9-12-15 reps for time*
Burpee to 6″ target
Thruster 115/75lbs
*Complete 30 double-udders after each round (3, 3, 30, 6, 6, 30, etc)

SCALED

Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.

1. Warm-up
30 Calorie Row
50 Step-ups

2. Skill
Strict Press 5×5

3. MetCon
2-4-6-8-10 reps for time*
Burpees
Thrusters, 75/55lbs
*Complete 40 single-udders after each round (2, 2, 40, 4, 4, 40, etc)

COMPETITION

1. Side Work
4 Rounds
15 Box jump-overs 24/20″
10 CTB pull-ups
3 Rope climbs
Rest 1 minute
(RX+ 15 CTB)