Tuesday, August 8

Warm-up

5:00 AMRAP:

10 Lunge Twist

10 Grasshoppers

10 PVC passthroughs

10 Hip bridges

10-sec max flex plank

WOD

Tier 1:

3x:

1:00 back squat (135/95)

1:00 rest

1:00 chest to bar pull ups

1:00 rest

1:00 power clean (135/95)

1:00 rest

Tier 2:

3x:

1:00 back squat (scaled weight)

1:00 rest

1:00 jumping or banded pull ups

1:00 rest

1:00 power clean (scaled weight)

1:00 rest

Tier 3:

3x:

1:00 back squat (scaled weight or goblet squat using KB)

1:00 rest

1:00 ring rows

1:00 rest

1:00 medball clean

1:00 rest

MWOD