130917 Tuesday

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Reminder: Randy’s Send-off Party is this Sunday!  Please reserve your meal for Fuel by tomorrow.

Warm-up

AMRAC in 10 minutes with 8-12:

Single leg DB Romanian Deadlift

Dips

Goblet Squat

Toes 2 Bar

NTE 3 Rounds.

Strength/Skill Development

 A1. Front Squat 2-4 x 5 sets.

A2. Strict Pull-up: AMRAP-1 (When using Gravitron use assist to achieve ~7-12 each set)  x 3 sets. (Every other set of FS)

WOD

Complete 3 sets of:

1 min AMRAP Power Cleans (50-60% multi-rep max NTE 115/75lbs)

1 min AMRAP Box Jump Overs (NTE 24/20″)

1 min Max Distance Bear Crawl (Every 25′ = 1 pt)

1 min AMRAP 10m Shuttle Runs (Every 20m = 1pt)

1 min Rest

Post best FS x 4, total pull-ups, total score with PC/Box.