WOD Wed Jul 31

Strength

Tempo Clean Grip Deadlift @ 7X7X

Tempo: 7 Seconds Up, 7 Seconds Down

Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%

Work

“Ninja Turtle”

Every 4 Minutes x 5 Rounds:
3 Bar Muscle-ups / 3 Strict CTB Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Bike

CompTrain

3 Snatch High Pulls + 1 Power Snatch
Build to heavy technical