MON25SEP2017

WOD

Strength
Front Squat: 90/2*4 sets

Conditioning
AMRAP in 14 Minutes:
7 Squat Cleans (135/95)
100M Run
14 KB Swings (70/55)
100M Run
28 Abmat Situps
100M Run

Extra

Snatch Blocks from below knee: 60/3, 70/2, 75/2, 80/2, 85/1, 88/1×5 sets
-Every 90 sec.

7 sets of 3-5 Strict HSPU
Rest 2:1 after each set

5 sets of 3.3.3 kipping hspu
each (.) is a 3 sec. hold at the top of your hspu

After:
Accumulate 40 strict TTB in as few sets as possible

Bootcamp

Strength
Deadlift: 5 Sets of 4 building to a heavy set

Conditioning
AMRAP in 8 Minutes:
10 Wallballs
100M Run
10 KB Swings
100M Run
20 Abmat Situps
100M Run

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