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July 7 2016

6
Jul

July 7 2016

Chrissy Lunge

July 7 2016

Happy Birthday Chrissy!

STRENGTH
Deadlift:
5 @ 60%, 5 @ 65%, 4 @ 70%, 3 @ 75%, 3 @ 80%, 2 @ 85%
Floor Press
8-8-8-8

WOD
For time:
100 Double Unders
60 Wall Balls, 20/14 lbs, 10/9 ft
20 Ring Dips
75 Double Unders
45 Wall Balls, 20/14 lbs, 10/9 ft
15 Ring Dips
50 Double Unders
30 Wall Balls, 20/14 lbs, 10/9 ft
10 Ring Dips
25 Double Unders
15 Wall Balls, 20/14 lbs, 10/9 ft
5 Ring Dips

Fitness RX: 3:1 Jump Rope Singles, Pick weight on Wall Balls, and Ring Dip Progressions

This WOD will require you to pace the jump rope and wall balls well in the beginning! Develop a strategy and break up the sets in appropriate numbers as much as possible to set yourself up to sprint the final round as much as possible. Utilize any ring dip modification you need with either the band or feet-planted formats.