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18 July 2017

18
Jul

18 July 2017

18 July 2017

Warm-up: Eastside Lap then 4 sets of 5 Front Squats/ 5 Press / 5 Back Squats / 5 Rack Press with an Empty Bar (Don’t drop Empty Bars)

Strength: Back Squat: 7-5-3-3-1 Each set to be done as heavy as possible.

WOD: 16 min. AMRAP:

  • 6x Power Clean (135/95)
  • 6x Shoulder to Overhead (135/95)
  • 6x Toes to Bar
  • Run to the End of the Parking Lot and back
  • Rest 0:30

Right into:

2 min. Max Burpees

Cool Down: 3 Rounds:  20 Hollow Rocks, 10 GHD Sit-ups

 

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