Bring a Friend Saturday @10am 19 July 14 | 619

Bring a Friend Saturday @10am 19 July 14

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8AM

Strength/ Skill/ Agility

Superset

  • 6×5 Barbell Rollout
  • 6×5 Agility ladder work
  • 6×5 20 sec Handstand hold
  • Every 3:30 min

WOD

5 rounds

  • 100m row
  • 10 KBS
  • 10 Wall Balls
  • 200m run

 

9AM (OLY)

Snatch High pull + Snatch

  • 60% x2+2; 70% x2+1; 80% x2+1; 85% x2+1

Hang Power Clean

  • 50% x3; 60% x3; 65% x3; 70% x3

Clean high Pull

  • (80% x2) x4

10AM

Strength/ Skill/ Agility

Superset

  • 6×5 Barbell Rollout
  • 6×5 Agility ladder work
  • 6×5 20 sec Handstand hold
  • Every 3:30 min

TEAM WOD (Break up as needed)

  • 100 Wall Balls
  • 100 Push Ups
  • 100 Sit Ups
  • 2000m row

*Surprise catch =)

 

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