6/20/14 WOD

2014_paleo_challenge

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FUNCTION

A.  EMOM for 8 min

3 Front Squat @65% of 1RM

B1.  3 x 8 Thrusters- build per set; rest 10 sec.

B2.  3 x max reps unbroken Toes Through Rings- rest 2 min

C.  3 Rounds for time of:

Run 400m (3,2,3 laps)

15 Dips

20 Wall Ball- 20/15 (10’/9′)

 

DRIVE

A.  Back Squat- 1×5@60%, 1×5@70%, 2×5@75%- rest as needed

B.  Front Squat- 1×5@60%, 1×5@70%, 1×5@75%- rest as needed

C.  For Time:

30 Wall Ball-20/15 (10’/9′)

20 DB Snatch- 70/50

10 Squat Clean- 205/145

20 DB Snatch

30 Wall Ball

-rest 5 min, then repeat, keep second time within 30 sec of first time.

 

Posted on: June 19, 2014admin

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