Wednesday June 14th, 2017
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Category: WOD

Wednesday June 14th, 2017

Warm up-

1.) :60 Banded Front Rack Stretch

:60 Deep Squat Hold

2.) 2 Rounds

75 SU’s

3 Way Raise (7 Reps each Postion)

:30 Deadbug (Everyones Fav)

10 Empty BB FS

Skill-

E2MOM for 14 Mins (7 sets)

Clean + Front Squat

Sets 1-2 @ 70%  of 1RM Clean

Sets 3-4 @ 75%

Sets 5-6 @ 80%

Set 7 @ 85%

WOD-

15 Min Cap

3 Rounds

21 KB swings 53/35

15 Box Jumps Overs 24/20

9 Front Squats 155/105

Post WOD-

Pick one of the following:

400m Double KB front rack walk (one rest while one works)

400m KB Zercher Carry

400m Heavy Medball Carry

400m Light Medball Carry

2.) :60 Foam Roll Upper Back

 

 

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