July 18, 2014

July 18, 2014

Skill/Strength

Burgener Warmup

Hang Squat Snatch/Clean 1-1-1-1

recovery: 4e Alt. Pushup into Row w/ Reach straight into the air (Called a stab from here on out)

WOD

25 Pullins

25 Front Squat (95/65)

25 WallBalls (20/14)

25 Swings (53/35)

25 Lateral Burpees over hurdle

25 Knees to Elbows

For this WOD there are 3 rounds, each starting at pulling.  The only catch is each round is different in duration.  Rounds number 1 is 3' in duration and you go as far as you can in those 3 minutes.  The second round is 5' and again you go as far as you can.  The final round is 15' and your goal is to complete the WOD from start to finish.  Your score is the total number of reps completed and your time if you complete the sod in the 15'.  There is a 1' rest in between each round.

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