WOD: 7.11.14

“I fear not the man who has practiced 10,000 kicks, but I do fear the man who has practiced one kick 10,000 times.”

~Bruce Lee

Photo 6-25-14, 10 53 30 PM

 

Fitness:

  • Run 400m

  • 21 Deadlifts (135/95-pounds)

  • 21 Tuck ups

  • 21 Wall Balls (20/14-pounds)

  • Run 600m

  • 15 Deadlifts (135/95-pounds)

  • 15 Tuck ups

  • 15 Wall Balls (20/14-pounds)

  • Run 800m

  • 9 Deadlifts (135/95-pounds)

  • 9 Tuck ups

  • 9 Wall Balls (20/14-pounds)

 

Performance:

Strength: Straight Bar Box Squats @50% of 1RM for 10 sets of 2 with black bands (rest 30-45 seconds)

Accessory: Glute Ham Raises 3×10

WOD:

15-minute EMOM of:

  • 3 Deadlifts @50% of Clean and Jerk 1RM

  • 3 Hang Cleans

  • 15 Double Unders