February 21, 2014

By February 20, 2014 wod No Comments

Workout of the Day
Skill:
HSPU or MUs (10 min)
then
Front Squat
4×10 ( 15 Min )
then 
Death By:
< surprise move > :)

Cash Out (NFT): 100 Situps, AbMat or GHD

Strength
2 snatch high pulls + 1 snatch + 1 OH squat
6 sets w/ heavy weight
then
Hang clean + 2 split jerks
5 sets w/ moderate weight
then
Jumping back squat
4×6 w/ heavy weight
then
4×15 dumbbell curls w/ moderate weight
then
4×10 hammer curls w/ moderate weight

Post your scores to the Whiteboard.

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