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Wednesday 7-9-2014

5
Jul

Wednesday 7-9-2014

Warm up to include: EMOM 5 rounds; either order 1 wall walk, 8 lateral lunges OR 8 lateral lunges, 1 wall walk

Deadlift 3 x 5, 3 x 3

Pick 2 gymnastics skills. Work 3-4 sets of each.

WOD 7 Minute Time Cap

6 Rounds

Competition: 1 Muscle Ups, 2 Cleans, 3 Deadlift, 4 HSPU    Rx #225/#153

Sport: 2 Pull-ups, 3 Ring Dips/Push-ups, 4 Cleans, 5 Deadlifts  Rx #155/#103

Performance: 3 Pull-ups/Body Rows, 4 Push-ups, 4 Hang Power Cleans, 4 Deadlifts  Rx #115/#73