WOD 7.19.16 Tuesday

Warm up: Start with mobility work and Agile 8
General Barbell Warm Up: 3 sets of 5 reps each (until loose/warm)

• RDL
• Press
• Squat

Specific Warm up: Coach’s Choice
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Rx
Complete as many rounds as possible in 7 minutes of:
205-lb./135-lb.* snatch, 1 reps
205-lb./135-lb.* clean and jerks, 3 reps
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Beginner:
Complete as many rounds as possible in 7 minutes of:
95-lb./65-lb.* snatch, 1 reps
95-lb./65-lb.* clean and jerks, 3 reps
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Intermediate:
Complete as many rounds as possible in 7 minutes of:
155-lb./105-lb.* snatch, 1 reps
155-lb./105-lb.* clean and jerks, 3 reps

*Suggested women’s weights are a guideline not a limit.