WoD for July 23rd, 2013

Group: 3 in 3
Jumping Jacks
Light KBS
Sit-ups

Strength: 3 x 3 Front Squat (work up to 85% to 90% of 1RM)

WOD: For time:
30 double unders  a/b)  90 Singles  c)  30 Singles
30 KB swings 2.0/1.5  a) 1.5/1.0 pd  b) 1.0/.75 pd  c)  <= .5 pd
30 box jumps 24/20  c) <= 20″
30 Cal row
30 k2e  a/b)  Hanging high knees  c) Toes to Kettlebell
30 Air Squats  c) 15 Air Squats
30 double unders a/b)  90 Singles  c)  30 Singles
30 wall balls 20/14 10/9  a) 14/12  b) 12/10  c) 10/8
30 GHD  a/b)  45 Abmat Sit-ups  c) 30 Abmat Sit-ups
30 Cal row

MOB: Roll Quads / Mash Achilles / Roll Posterior

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