wod

7/22/2014

By July 22, 2014 No Comments

PreWOD

Dynamic warm up

Skill: 10 mins Hand stand, Kipping HS, HS walk :

work on the skill for the level you are at.

Met Con
7/22/2014

Oly Complex
EMOM 8 min
Deadlift
Deadlift, shrug
Deadlift, shrug, HP
Deadlift, shrug, HP,
Snatch

AMRAP 12 Min
8 Deadlifts 225/185, 185/135, 135/95
8 HRPU
8 Pump sit ups
8 Jumping lunges

CO: 2 min front plank
2 min plank both sides

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