July 31st WOD

Today starts the first day of our "Girls Workout Challenge" The goal is to do the workouts RX to get the points for the challenge! We are also starting a new strength cycle focusing on upper body so we will be benching and pressing 2x per week for the month of August.

Strength: Bench Press (90% of 1RM)

1x10 @ 60%

1x8 @ 70%

1x6 @ 75%

1x4 @ 80%

Strict Press: (90% of 1RM)

4x5 @ 70%

Conditioning: "Nasty Girls" (12min cap)

3 rounds for time of:

50 Air Squats

7 Muscle Ups (Scale C2B Pull Ups/ Kipping Pull ups, Band Pull up, Ring ROws)

10 Hang Power Cleans, 135/95 lbs