Archive for August 5, 2016

20160806 Saturday Open WOD

Posted: August 5, 2016 by courtland07 in Uncategorized

This is will be an open gym class. Meaning no coaches today.

WOD

The Safe Separator:

For Time:

24 ring push-ups

15 back squats (225/165)*

20 burpees

18 ring push-ups

18 front squats (205/145)

20 burpees

12 ring push-ups

21 overhead squats (185/125)

20 burpees

SCALE

Ring push ups -> hand rel push ups -> standard push ups -> push ups off bench or box

Squat weights – as needed (shoot for 75% of your 1RM in each lift)