WOD - July 19, 2017

Wednesday
A. Deadlift – Build to heavy single for Day w/ perfect form
B1. Single Arm Hammer Curl - 8 x 4 Per side
B2. Single Arm DB Strict Press - 8 x 4 Per side
+
10 Rounds
1 Deadlift @ 90% of heavy single for the day
2 Strict Pullups (Sport – Scale to Bar Muscle up
3 Handstand Pushup (Scale to Box hspu or hand release pushup)
4 Toes to bar (Scale to knee Raise)

SPORT
After Wod:
Assault bike - 15 sec @ 100 %
-Rest 2:30-
x5