7/14/14 WOD

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FUNCTION

A1.  4 x 5 Back Squat- build per set; rest 90 sec.

A2.  AMRAP Strict Supinated C2B Chin-ups- rest 2 min

B.  AMRAP in 12 min

3 Wall Balls-20/15

3 KBS Russian- LI-53/35, LII-70/53

3 Burpees

6 Wall Balls

6 KBS Russian

6 Burpees

….continue as far as possible, increasing reps by 3.

Midline

A. 100 Sit-ups, not for time

 

DRIVE

A.  10 min to establish a 2RM Clean & Jerk, then 1×1@95%, 1×1@90%- rest 90 sec between drop sets.

B.  Split Jerk from Rack/Blocks- 3×1 @5-10lbs heavier then 2RM from A.

C.  3 Rounds of:

2:00 ME Wall Walks

2:00 ME OH Walking Lunges-115/75

2:00 ME Cal Row

1:00 Rest

-if you can HS Walk, perform ME HS Walk for distance instead of wall walks.

Midline

A.  3 x 25 Banded GM- heavy band

B.  50 Evil Wheels

Posted on: July 13, 2014admin

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