WoD for July 1st, 2013

Group: 3 in 3
Handstand Hold
Push-ups
Med Ball Kick-up

Review: Push Jerk

Strength: 15’ To Find 1RM Shoulder to Overhead

WOD: 18’ AMRAP
500m Row
15 Ring Dips a/b) With Bands c) Bench dips
20 Alternating Pistols a/b) 40 Air Squats c) 20 Air Squats

Cashout: Tabata Sit-ups

MOB: Roll Triceps / Quads

Coach’s Tips:  Shoulder to Overhead means however you can move the bar and starts from a rack.  Split Jerk and Push Jerk, as well as Push Press and Strict Press can be used along with either starting from the front or back rack.

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