WOD Saturday, 26th July

Group 1
1) Front Squat, 1×12 @ 50%, 1×12 @ 55%, 1×12 @ 60%, rest 4 minutes

2) For Time,
5 Rounds
20 KB Swings, 32kg/24kg
20 Walking Lunge Steps

Group 2
1) Press, 2-2-2-2-2, rest 3 minutes

2) For Time,
6 Rounds
30m Sled Sprint (15m up and back)
9 Burpees
1 Legless Rope Climb
6 Deadball G2SH, 68kg/33kg
Rest 3 minutes
* Sled sprint, Dudes – 20kg on sled, Chicks – sled only
**Go flat out each round, no pacing just balls to the wall. Chicks can scale to normal rope climb if need be.

3) Skills and drills
6×1 HS deficit lowers, 2x20kg plates, if easy add weight, rest 90 seconds
*Fight for extremely slow movement throughout FULL Range of Movement. Don’t drop out at the end. If you need to work on a few reps at zero deficit then do so, gradually increase the deficit.
Be sure of good positioning, forearms vertical throughout the whole movement.