WoD for July 16th, 2013

Group: Burgener Warm-up

Strength: 15’ to find 1RM Squat Clean

WOD: For time

4 Rope Climbs a/b) x3 Rope Progressions c) x1 Rope Progression
16 Push Press (from ground) (115/80) a) 95/65 b) 80/55 c) < 55 16 T2B a) KTE b) High Knees c) Toes to Kettlebell 3 Rope Climbs a/b) x3 Rope Progressions c) x1 Rope Progression 12 Push Press (from ground) (115/80) a) 95/65 b) 80/55 c) < 55 12 T2B a) KTE b) High Knees c) Toes to Kettlebell 2 Rope Climbs a/b) x3 Rope Progressions c) x1 Rope Progression 8 Push Press (from ground) (115/80) a) 95/65 b) 80/55 c) < 55 8 T2B a) KTE b) High Knees c) Toes to Kettlebell 1 Rope Climbs a/b) x3 Rope Progressions c) x1 Rope Progression 4 Push Press (from ground) (115/80) a) 95/65 b) 80/55 c) < 55 4 T2B a) KTE b) High Knees c) Toes to Kettlebell MOB: Lax Shoulders / Stretch abs / Roll posterior chain

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