Monday 7-21-14

 In WODs

Community Notes

1 – Battle of Sexes – we will know mid week the final standings of the Battle of the Sexes.  In addition to the Saturday WOD, the top two teams will face off and we will have a big cook out afterwards!  More details to come

2 – Battle of South Shore Boxes – several of our members will be competing on August 3rd.  In preparation, we will program parts of the WODs over the next couple of weeks…sometimes with some changes.  This coming Sunday, several folks will get together to train – Mike Monarch will be in touch with you to see if you are interested.

Warm Up

Coach’s Choice

Skills

Power Cleans

WOD

A. Back Squat 3×5 (5+)

Shorter/heavier version of competition WOD.  If doing scaled division, use second set of weights.
B. 7 min. AMRAP
5 Power Cleans (115/75, 75/55)
7 Thrusters (115/75, 75/55)
9 KB Swings (53/35, Russian)

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Travel WOD

7 min. AMRAP

10 Squats

10 Push Ups

10 Sit Ups

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