Tuesday's WOD - 8/20/2019


Skill:

4x50 FT (25 FT R/L) - 1-Arm Overhead Dumbbell Walking Lunge @ moderate to challenging weight (down 25 FT Right + back 25FT Left = 1 50 FT 1-Arm OH DB Walking Lunge)


Strength:

Back Squat

**Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

3x4@85%ww

1x4+AMRAP@85%ww

WOD:

17 min AMRAP:

15 Hand Release Push-ups

25/20 Cal Row

50 FT (25R/L) 1-Arm OH DB Walking Lunge @50/35



Accessory Work:

3 Rounds @ 70-80%

15/10 Cal AB

30sec Ring Plank

15/10 Cal Ski

30sec Hollow Body Hold

Rest 1 min b/t rds

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