WOD Wed July 25

Work

“Death Race” 
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

Max effort right off the bat (fly & die), take turns cheering each other on.

CHALLENGE STANDARDS:
Bike
Assault bikes only.
Monitors must be reset each round. Someone else can reset your monitor for you.
Burpees
Stand tall and clap overhead

Rest 10 Minutes

Deadlift Accessory
3 Sets of 8: Sumo Deadlift
3 Sets of 12: Romanian Deadlift
Accumulate 30 Nordic Hamstring Curls

CompTrain

15 Muscle Snatches @ 45/35
15 Power Snatches @ 45/35
15 Squat Snatches @ 45/35
Do sets of 5 each time

Squat Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 1 Rep @ 76%
Minute 4 – Rest