1/24/14 WOD

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3 days left to register for the Wild West Throwdown!

FUNCTION

A. Front Squat- 70/80/90% x 2-rest as needed.

B. EMOM for 6 min

4 TnG Deadlift- medium load (focus on speed)

5 Burpees over the Bar

C. For Time:

Row 500m

50 KBS-53/35

40 HR Push-ups

30 Pull-ups

*score- time for part C.

DRIVE

A. 8 min to work to a 2RM Power Clean + Push Jerk (1 PC + 1 PJ for 2 reps, TnG)

B. 3 x ME TnG Power Cleans + Push Jerks@80% of max from A.-rest as needed.

C1. Back Squat- 1×8@70%, 1×8@75%, 1×5@80%, 1×5@85%- rest 90 sec.

C2. 4×10 UB HSPU (add deficit if easy)- rest 90 sec.

D. For Time:

30 Unbroken Wall Balls-20/15

-rest 2:1

20 UB Wall Balls

-rest 2:1

50 6″ Target Burpees

No rest

20 UB Wall Balls

-rest 2:1

30 UB Wall Balls

*score- A=2RM, D= total time.

Posted on: January 23, 2014admin

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