Monday, July 18, 2016

Row, Box Jumps, WBS

WOD

Barwork & Accessory 
A) Back Squat, 4 warm up sets then 1x3 @ 90% of 1 RM
B) Mobility, 5x2 mins

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Foundations 
For time / 15 cap
500 Single-unders
30 Power Cleans 95/65 | 75/55
100 Air Squats

*3 Burpees each break


Conditioning 
 AMRAP 15 cap
30 cal Row
30 Box Jumps, 24/20
30 Wall Ball Shots


Competition 
AMRAP 15 cap
3/2 Muscle-ups
5 Deads, 315/225
7 HSPU (men - strict)


*Cool Down 
For time:  30 Burpees 

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