140731 Thursday

Congrats to Anthony for taking 1st in the Rx Division of the Greenville Games this past weekend!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 6-10:
Sumo Deadlift High-pull,
T-Push-up,
1-arm DB Waiter’s Squat,
Ring-row with pause against chest.

Strength Development

A1. : Back Squat (@ 20X1; 10, 8, 6, 4, 2. )

A2. : 1-arm DB High-Pull (@ 21X0; 4-6 x 4. )

WOD

What Now (4 Rounds for time)

Complete 4 Sets of:

At top of every 3 Minutes:

8 Sumo Deadlift High-pull (Moderate ~30-40% of today’s best BS x 2 NTE 115/75lbs)

16 Burpees AFAP

Run 100m (Shuttle Run 25m x 4)

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