Monday 8-4-14

 In WODs

Community Note: A HUUUUUUUUUUUGE congratulations to all of our athletes, judges, and supporters at the Battle of South Shore Boxes competition!  It was truly a magical experience for us all.

Warm Up

Coach’s Choice

Skills

Front Rack Lunge

WOD

Those that competed:
20 minute active recovery row – make it SLOW, build up a sweat but you should be able to have a conversation the entire time.
3 min. pigeon each side
3 min. couch stretch each side
3 min. sink stretch

Those that did not compete:
It’s our LAST week of this strength cycle. Next week starts our benchmark weeks!!!
A. Back Squat 3×5 (5+)
B. 3 x max rep strict pull ups between sets of A
C. 3 RFT:
12 Front Rack Lunge (155/105)
12 Box Jumps (24/20)
12 C2B Pull Ups

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Travel WOD

21-15-9

Lunges

Tuck Jumps

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