7.18.2016

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SWOD
1-Rep Max Overhead Squat

WOD
Repeat from 3.3.2016 (Hope to see you all PR from when we did this in March!)

“Fight Gone Bad”

[AMRAP] As Many REPS As Possible:

3 Rounds (1 minute at each station)

– Max Reps Wall Balls @ 20 lbs / 14 lbs
– Max Reps Sumo deadlift high-pull @ 75 lbs
– Max Reps Box Jump @ 20″ / 18″
– Max Reps Push-press @ 75 lbs
– Max Calories on Rowing Machine
– Rest 1 minute

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

METCON

2 Minute Max Effort on the following movements

-Battle Ropes
-Burpee box jumps
– Situps
-Ball Slams
-KB Push Press
*3 Minutes between movements. During that 3 minutes run 400 Meters and then get prepared for the next movement.*

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