1-11-2014
Strength: Back Squat 10×3@80% (Loads will get heavy again next week) 30-20-10 Lunge steps Burpees KB swings 53/35
Read more30 Box Jumps (20/24”) 30 Jumping Pull-Ups 30 KB Swings (55/35) 30 Walking Lunges 30 Knees To Elbows 30 Push Press (45/35+) 30 Good Mornings (45/35+) 30 Wall Ball (20/14) 30 Burpees 30 Double-Unders (3x SU’s) **Competitors can do the “Filthy...
Read moreStrength: Back Squat 10×3@84% WOD: “Choose any Girl”
Read moreStrength: 7 sets of 3 position Clean (hip, knee, floor) WOD: 3 RFT 20 power cleans 95/65 30 burpees 40 sit-ups (Competitors use 115/75, and burpees over the bar)
Read moreFront Squat : 10×3 @ 86% WOD: 15 min AMRAP (partner) 1 partner performs Push press or hang snatch 95/65 While other partner performs one of the following static holds: Plank or squat hold *Partners can switch places anytime, but reps can not...
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