WoD for July 15th, 2013

Group: 3 in 3
Push-ups
Med Ball Kick-ups
Med Ball Push pass

Strength: 15’ to get 3 x 3 working sets of Bench Press (Should be 85 to 90% of your 1RM) . Warm-up sets to get to your working sets.

WOD: 8’ AMRAP

3 Deadlift (135/95) a) 115/80 b) 96/65 c) <=65 5 Pull-ups a) Light Bands b) Purple or heavier bands c) Ring rows 7 Box Jumps (24”/20”) c) <=20” 9 Abmat Sit-ups Cash-out: 5 Turkish Get-ups each side, heavy as possible but perfect and under control Coach’s Tip: No need to pace this one. Go pretty much to your red line from the beginning and limit rest between movements.

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