WOD Wed Jul 10

Strength/Skill

1 paused dip + 1 paused push jerk + 1 paused dip + 1 paused split jerk / 4 strict presses (pause at top only)
-3s pause in each position

Every 90s x 8 Rounds

Work

“Double Header”

For Time:
50/35 Calorie Bike
... Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
... Directly into:
50/35 Calorie Assault Bike

CompTrain

Barbell Cycling

All with a running clock:
:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks

:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks

1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks

:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks

:30s On, :30s Off - Deadlifts
:30s On - Push Jerks

Men: 135-155-185-155-135
Women: 95-105-125-105-95