Friday July 14, 2017

“Sit in the suffering more than necessary”

A. Front Squat Every 60 Seconds
5 @60%, 3 @70%, 1 @80%,
5 @60%, 3@75%, 1@85%,
5 @60%, 3@80%, 1@90%
3 Heavy Singles

B. 10 RFT (18 Minute Cap)
9 Thrusters @ 95/65
35 DU’s
30 seconds rest after each round.

*Bonus*
A. 7×5 Ring Muscle Ups
B. Work Up to a heavy banded triple Deadlift

Warlock Summer Smash Competitors: If you worked out yesterday let’s take a rest day. If you want to do ROM WOD and move a little bit that sounds great. If you did not work out on Thursday, let’s do some or all of the following:

1. 1000M Row
2. 5×3 Front Squat up to 65%.
3. EMOM x 9 or 12: Min 1: 10 Box Jumps, Min 2: 10 Burpees: Min 3: 10-15 Cal Row
4. ROM WOD

Warlock Weightlifting: Rest Day.