Aug 24, 2015

 In WOD

Warm Up: 6 EMOM

Even: 30sec Wall Balls

Odd: 30 row

 

Prep work: X4

10 Wall Therapy Squats

10 Front Squat w/ Bar

Strength: Front Squat 

5@60%

5@65%

5@70%

 

For Time: 10 min Cap

21-15-9

Front Squats (95/65) Adv(135/95)

Russian KBS (53/35)Adv (70/53)

Run 200 meter

 

After Party:

5 Rounds

1min Plank

10 V-ups

10 Superman

:30 Pigeon Stretch

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