Daily Wod - Clipper City Fitness

Wednesday 6/22/16

Strength Back squats 3 working sets of 5 reps; 65%,75%,85% WOD 12 min AMRAP 3 Push Jerks 135/95 9 Box Jumps 24/20

Strength Bent Over Rows 3 sets of 5 reps WOD For Time 400m Run 50 Wall Balls -Rest 2 min- 200m Run 30 Wall Balls -Rest 1 min- 100m Run 20 Wall Balls

Strength Deadlift 3 working sets of 5 reps; 65%,75%,85% WOD “Cindy” AMRAP 20 5 pull ups 10 push ups 15 squats

Strength Bench Press 3 sets of 5 reps WOD 12 min AMRAP 5 Ring Dips 10 Burpee 15 KB Swings 53/35

Strength Power Snatches(touch & go) 7 sets of 2 Reps WOD 3 Rounds 20 K2E 20 OHS 115/80

Strength Find Back Squat 1 Rep Max WOD 12 min EMOM odd:Push Press 95/65 even: Box Jumps 24/20