WOD July 29, 2013

Monday July 29th
Strength:Complex:

  

1 rep = 1 full squat clean + 2 front squats + 1 push jerk
5 sets of 2 reps @ 60% of clean

  

Front Squat 

  

5 reps @ 60%
5 reps @ 65%
3 reps @ 70%

  

*if we dont know our front squat 1rm, take 70%-80% of your back squat & use that number to calculate your percentages.
Good mornings

  

Lindsey + Spencer do 500 Burpees
At least you're not doing 500 Burpees like these 2 did.
3×8 reps @ light weight

WOD

 

4 rounds:
30 sec. as many reps as possible of sumo-deadlift high pull @ 75
30 sec. burpees
30 sec. double-unders
30 sec. plank
rest 2 min.

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Building B 
Erlanger, KY 41018 

859-905-0171

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