Tuesday 7-23-13

 In WODs

Warm Up

Junkyard Dog

Skills

Strict Pull Ups

Ring Rows

WOD

12 Week Strength Cycle Begins!!!

A. Hatch Week 1 Day 1

Back Squat: 10@60%, 8@70%, 6@75%, 4@80%

Front Squat: 5@60%, 5@70%, 5@70%, 5@70%

B.  4 Rounds

1 minute AMRAP Squats

1 minute AMRAP Strict Pull Ups (Scale with ring rows)

1 minute rest

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Travel WOD

Tabata squats
Tabata push ups
then
3 minute running clock
“V” ups hold
(as long as you can, release and repeat for the 3 minutes)
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