130613 Thursday

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Warm-up

AMRAC in 15 minutes with 5-8:

Hang squat clean

Strict C2B pull-up

Single arm DB OHS

Bear crawl 100 ft

(NTE 4 Rnds)

Strength/Skill Development

Axle front rack Reverse lunge x 12-16 alternating legs.  Rest 90 seconds x 3.

WOD

EMOM 15 minutes
Minute 1) DB Snatch alternating arms x 8 (4/arm)
Minute 2) Box jump x 8 AFAP to low-moderate height
Minute 3). Plank burpee x 8 AFAP

Cash-out

1k row for time.

Post best rev lunge x 16, DB snatch load & 1k row time.

2 thoughts on “130613 Thursday

  1. Shanna Post author

    Name Rev lunge/1k Row
    Emily 80×16/413
    Julie S. 60×16/443
    Chris 90×16/339
    Josh 90×16/3:39.2
    Sarah B. 80×12/4:11
    MenneM 110×12/3:46
    Maggie 80/3:55
    Randy 110/3:33
    Katie B. 90/3:59
    Hadley 60×12/4:53
    David P. 80×12/4:21
    Allan 100/4:14
    Bryan B. 100/4:04
    Peter 75/3:43
    John – 3:42
    Denise – 4:16
    Ward 90/3:58
    Brooke 70/427
    Laura 40/554
    Kim 50/501
    Jen L. 55/414
    Elizabeth – 4:29.5
    Drew 80/3:46
    MCK 50/4:22
    KK 50/3:41.4
    Ginna – 4:12
    Lisa 50/453

    Reply

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