7/15/14 WOD

FUNCTION

A1. 4 x 5 Close Grip Bench Press- build to heaviest possible; rest 30 sec.

A2. 4 x 8 DB/KB Row- heavy as possible, all sets; rest 2 min

B. For Time:

10-9-8-7-6-5-4-3-2-1

Dips- stable bar

Box Jumps w/ step down-30/24

Hang Power Clean- 135/85

DRIVE

A. 12 minutes to establish a 3RM Back Squat, then 1×3@95%, 1×3@90%

B. For Time:

75 Power Snatch-75/55

100 Double Unders

Run 1 mile

Posted on: July 14, 2014admin

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