Thursday, July 21st WOD

LOGO-HOPE

Workout for Thu., 7/21:

Warm Up –

:30 RMB

20 Air Squats

20 Jumping Air Squats

20 Ring Rows

20 Push Ups

2×15 Banded Pull Aparts

30 Banded Pass Throughs

WOD – 

“Hope” (A.K.A. “CrossFit for Hope”)

Comp:

3 Rounds, For Total Reps

1 Minute Max Burpees

1 Minute Max Power Snatch (75/55)

1 Minute Max Box Jump (24/20)

1 Minute Max Thruster (75/55)

1 Minute Max C2B

1 Minute Rest

Perf:

3 Rounds, For Total Reps

1 Minute Max Burpees

1 Minute Max Power Snatch (75/55)

1 Minute Max Box Jump (24/20)

1 Minute Max Thruster (75/55)

1 Minute Max Pull Ups

1 Minute Rest

Fit:

3 Rounds, For Total Reps

1 Minute Max Burpees

1 Minute Max Power Snatch (75/55)

1 Minute Max Box Jump (20/16)

1 Minute Max Thruster (75/55)

1 Minute Max Ring Rows

1 Minute Rest

Open Gym Suggested Work:

Oly –

12 Min ALT

20 ALT Oblique GHG

20 Back Extension

Endurance –

(2 RNDS)

1 Min max DU.

1 Min Max Burpees

1 Min Max Row – Cal

1 Min Rest

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