Friday 7/26

Fitness

Deadlift

Every 4 minutes for 3 sets-5 reps-moderate

WOD

"Nala"

20-15-10-5

Burpee box step overs (20)

Alternating dumbbell snatches (35/25)

Performance

Deadlift

Every 4 minutes for 3 sets-5 reps-79%

WOD

"Nala"

20-15-10-5

Burpee box jump overs (24/20)

Alternating dumbbell snatches (50/35)

Competition

Deadlift

Every 4 minutes for 3 sets-5 reps-79%

WOD

"Nala"

20-15-10-5

Burpee box jump overs (24/20)

Alternating dumbbell snatches (70/50)

Notes:

For the strength portion focus on keeping the bar close and using your legs for each rep.  The workout is a descending rep couplet so go hard from the beginning and try to keep the intensity up as the reps go down.