Thursday 6th July

Open Gym WOD 

Strength

Five sets @ 75% of:
3-Position Clean
(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)
Rest 2-3 minutes between sets. 

Workout 1

Five rounds for time of:

5 Dumbbell Complexes (Heavy as you can)

10 Toes to Bar

Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

Workout 2

Every 4mins

500m Row

Find Max unbroken set of Du's  

*Complete 5 sets

*Score is max unbroken sets combined 

James Davidson

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