Monday, August 11, 2014

We made enough progress this weekend to start WOD'ing in the new box. Thanks for being patience while we finish up!!



Arm/Leg Swings
Row 500m
2 rounds of:
10 Shoulder Dislocates (banded)
10 OHS (banded)
10 DB Press

MOD (18:00 CAP)
Push Press
Work up a heavy single or new 1-rep max

Conditioning
3 RFT:
15 Front Squats 115/73#
30 Ab-mat Sit-ups
45 KBS 53/35#
Rx+ = 135/93# or heavier and GHD Sit-ups

PMOD
Weightlifting
Power Clean + Split Jerk
7 x 1 with 1:00 Rest

Gymnastics
2 sets of:
Max reps of Strict HSPU’s
Rest 3:00
Max reps of Kipping HSPU’s
Rest 3:00
Repeat for 1 more set

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