Monday, July 10, 2017


On the Minute for 8:00
3 Banded Strict Press @ 50% of Strict Press 1 RM + 25% band tension (red/orange)

"Air Force WOD"
For Time:
20 Thrusters (95/65)
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squats
20 Front Squats
*Every minute, stop and complete 4 burpees and pick back up where you left off.  Workout starts with burpees.
*20:00 Time Cap
*Compare to 6-12-14 and 8-11-15

Tip of the Day
The common game plan for this is to do ten reps a minute and rest the remainder.  This works well until about minute 3 or 4.  Slowly, the intensity will drop and so will the reps per minute.  Our advice is to get as much work done as soon as possible.