Monday Wod 7.8.13

Hope everyone got to enjoy some fun in the hot sun the past few days. Now time to get back to business.  Monday we will be starting a de load week. That means we will be dropping some of the weights, a bit higher rep range and really hoaning in on the technique. Make sure to take the time to practice the technique first and the loads second. If the Rx weights are heavy for you make sure to drop. It is a de load week.  Everyone will not necessarily be able to RX all the WOD’s. Remember RX is what the elite are at, so those weights can not be too low.  It will be different for everyone.  Let’s kick off another great week of workouts.

Skill

Back Squat

20,15,12,10,8

4 RFT

5-Squat Snatch 95/65

10-OH Squat

15-Burpee Over Bar