Monday 7.10.17

Strength/Skill: Z Press, 5 x 5, every 90 seconds

• A Z-Press is sitting on the ground with straight legs and doing a strict press overhead with the barbell.
• Increase weight each round, build to a heavy 5 reps.

WOD: AMRAPs

• For 7 minutes:
  • 9 Hang Clean & Jerks (115/75)
  • 9 Box Jumps (24/20)
  • 9 Pullups
    • rest 2 minutes and record your AMRAP score
• For 6 minutes:
  • 6 Hang Clean & Jerks (135/95)
  • 6 Box Jumps (24/20)
  • 6 C2B Pullups
    • rest 2 minutes and record your AMRAP score
• For 5 minutes:
  • 3 Hang Clean & Jerks (155/105)
  • 3 Box Jumps (24/20)
  • 3 Muscle-ups
    • record final AMRAP score
      • At the end of the workout you should have 3 separate AMRAP scores.

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July 22, 2017 – Rafting Trip
Aug 12, 2017 – CFS Beach Day