Monday 11-4-13

 In WODs

Warm Up

10 min. for Quality
200m Row
10 Pistols
10 Handstand Push Ups

Skills

3 Position Clean

Shoulder to Overhead

WOD

A. EMOTM 7 min
3 Position Clean

B. Complete as many rounds and reps as possible in 6 minutes of:
185/135 lb Power Clean x 3 reps
30″/24″ Box Jump x 6 reps
Chest-to-Bar Pull-Ups x 9 reps

Rest exactly 4 minutes, and then . . .

C. Complete as many rounds and reps as possible in 4 minutes of:
185/135 lb Shoulder to Overhead x 2 reps
24″/20″ Burpee Over the Box x 4 reps
Pull-Ups x 6 reps

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Travel WOD

“Barbara”
 
5 rounds
 
20 pull up
30 push up
40 sit up
50 squats
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