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WOD - Monday, 8/13/2018

WU:
3 RFQ
15 Wallballs
200m Medball run

A. Strength: Front Squat (Week 5, 20:00)
1 x 8 @ 65%
1 x 6 @ 75%
1 x 4 @ 85%
1 x 4 @ 90%

B. Conditioning
4 RFQ:
12 DB Thusters (Athlete’s choice)
12 Strict Pullups or chin-ups
*GHD SUs

*Reps for the GHD:
Beginners: 5-8
Some experience on GHDs: 10-12
Regular GHDers: 15-30

Extra Credit: Sprints
5 x 50m, rest 1:00 between sprints.
*Warm up with 5-10 x 50m runs, starting pretty slow and increasing in intensity.

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