WED09AUG2017

WOD

Strength
Back Squat: 12 min to find heavy single with 10 sec pause in the bottom
*this should NOT be a grind, as soon as acceleration drops considerably, stop

Conditioning
AMRAP in 20:
100M OH Carry (45/25 plate) | R+ 40ft. HS walk
18 Russian KB Swings (70/53)
800M Run

EXTRA

Before
1 Pause power jerk + power jerk: 6 sets to find max, then drop to 80% of today’s best and perform 10 reps for time from the blocks/rack

After
5 rounds
-20 hollow rocks
-20 weighted crunches (25/15#)

Bootcamp

Strength
6 sets of:
3 Back Squats (Work up to a heavy set)
:20 Hold on the rings (at the top of the ring dip – stay tight)

Conditioning
4 Rounds For Time:
100M OH Carry
12 Russian KB Swings (go heavier than your standard KB swing weight)
200M run

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