7.22.14

July 22, 2014 by Chad Smith

10 min skill work on HSPU (Kipping or strict) or Handstand walk

WOD
11 rds
3x ring dips
4 x power clean 155/105 RX / 205/125 NL
3 x hspu RX / strict NL

7.21.14

July 21, 2014 by Chad Smith

EMOM X 10 Front Squats (across)

Then
1 min PS 95/65rx 135/95 NL
1 min rest
1 min pull ups / mu
1 min rest
1 min C&J 135/95 RX 155/105 NL
1 min rest
1 min pull ups / mu
1 min rest
1min DL 185/135 RX 225/155 NL
1 min rest
1 min pull ups /mus

Then 3 rds
400m run
12 burpees
21 box jumps 24/20
(12 min time cap)

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