WOD

July 3, 2018

Warmup
500m Row
Squat Therapy
1:00m Plank 
40 GHD Situps 

Skill

Backsquats 9x 2 - building


WOD

Three rounds of 1:30 to complete as many burpees as possible:
10 Push jerks, 155/105
Max burpees over bar
Rest 1:00 between rounds

Rest 5:00

 

Three rounds of 1:30 to complete as many box jump-overs as possible:
15 Push press, 135/95
Max box jump-overs, 24/20
Rest 1:00 between rounds

Rest 5:00

 

Three rounds of 1:30 to complete as many toes to bar as possible:
20 Thrusters, 75/55
Pullups
Rest 1:00 between rounds

 

 

 

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