Monday, November 18, 2013

Box Jumps, T2B




Curtis Hackler...205# Push Press


* Nutrition Challenge:  Day 29 of 30
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WOD 

15 minutes to complete the following bar work...do either or both:

Barbell:   4X2 Hang Snatch (below the knee) @ 70% – rest 60 sec.

Strength:  6 X 3 Front Squat & 6 Back Squat @ 85% (of 1RM Front Squat) – rest 60 sec. 


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Foundations 
For time:
Row 500 meters
30 Wall Ball Shots
25 GHD Hip Ext (or 50 super-man's)
20 Strict Banded Pull-ups
15 GHDSU (or 50 Hollow Rocks) 
Row 500 meters


Conditioning
AMRAP 12
3-6-9-12-15...
Box Jumps 30/24"
T2B


Competition
AMRAP 12
30 Deadlift, 1.5 x body weight
30 Bench Press, body weight
30 Squat Clean, .75 x body weight

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Yesterday's PR's & Noteworthy Efforts
-TBA

Best Results for Yesterday's WOD  
-TBA

Foundations: 
Conditioning: 
Competition: 
Barbell: 

Weekly Challenge Results to date:  tba
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Weekly  Challenge 
Row 500 meters for time and in the fewest pulls as possible
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

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