130912 Thursday

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Warm-up

AMRAC in 10 min with 7-12:

OHS

Ring Rows

DB Box Step-up (7-12/leg)

NTE 3 Rounds.

Strength/Skill Development 

Hang clean + Front Squat x 3. Rest 2 min x 5  (If you squat clean then complete 2 additional FSs)

WOD

Complete 4 sets of:

At the top of every 3 minutes:

AMRAP H/R Push-ups in 1 minute

16 Lateral High Box Step-overs

8 C2B Pull-ups or Tough Ring Rows

Rest the time remaining in the 3 minutes.

Post best HC+FSx3/total push-ups.

 

One thought on “130912 Thursday

  1. Zach

    Name HPC+FSx3 Pushups
    Jess H 95 75
    Jen M 95 68
    Menne M 165 72
    Rebecca 80 80
    Magie 135 81
    Shawna 75 55
    Dave 95 46
    Allan 145 66
    Brooke D. — 47
    Amber 140 124
    Jess G 95
    Jordan V. 200 95
    Will 155 83
    B Foster 175 60
    Ali 45 54
    KK 155 104
    Anthony 200 62
    Dub 205 101
    David P. 125 60
    Sarah D 110 72
    Kim H 115 (PR) 109
    Kim E. 95 –
    Bryan B. 155 67
    Amy 72 85
    Jim 175 67
    Jess T. 105 65

    Reply

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