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Daily WOD

140729

Wednesday, July 30, 2014

Strength:

AMRAP 8
1 Clean Grip Dead Lift
1 2nd Pull Shrug
1 High Hang Clean

WOD:

7 Rounds
1 Min Max Effort Wallballs
2 Clean & Jerk
30 Seconds Rest
*Athlete Keeps Own Time*
Cash Out:
3x20 Bulgarian Split Squats With Weight

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140728

Monday, July 28, 2014

Strength:

Back Squats
5 @ 65%
5 @ 75%
5+ @ 85% +10

WOD:

5 Rounds
40 Sec Work : 20 Sec Rest
Double Unders
Split Jumps
Heavy Russian KBS
Cash Out:
3xME Tempo Pull Ups (3 Sec Up, 3 Sec Hold, 3 Sec Down)
The Two Kens Watching the Games
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