Friday, June 27, 2014

O'lifting this Saturday after the WOD!!
Ray will be here with CJ and possibly 1or 2 other lifters.

Michael taking on the 24" box!!
WOD
Conditioning
20:00 AMRAP
4 Strict Pull-ups
6 Ring/Matador Dips (12 Box)
8 Push Press (pick a weight that is a little easy since this is a 20:00 WOD)
10 KB Swings 53/35#

Ladies, if you have MU's and your body is fresh enough do "Nate" even if you scale to 1 MU
Also you can use the "Ring Thing", but do 2-4 each round
Rx+
NATE
20:00 AMRAP
2 MU’s
4 HSPU
8 KBS 70/53#

Extra Work
6:00 EMOM
Power Clean + Push Jerk + Split Jerk
Try to add weight each round

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