July 8, 2017

By July 7, 2017 wod No Comments

WOD (8:30am)
Skill  
(15 Minutes)
6×2 Power Clean
** Focus on form, Touch n Go doubles each time
** Same weight across all sets, work up to heavy set and do 6 sets at that weight

then …
3 Rounds for Reps
1:00 each station
Box Jumps
Pullups
Med Ball Situps
Power Cleans @85% of strength weight

WOD (9:30am)
Partner WOD
In teams of two:
3 rounds of 2:00 min each:
Station 1 – Box Jumps 24/20′ – Hold Wall Sits
Station 2 – Ground 2 Overhead 105/75# – Hold Plank
Station 3 – Pull-ups – Overhead Plate Hold 45/25#
** Partner 1 does movement while Partner 2 holds, if drop hold must switch
Then ….
800m Tire Drag 45/25#

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