Wednesday 7-30-14

 In WODs

Community Note: For the remainder of this week, those competing on Sunday will have slightly different programming than the rest of the box.  

Warm Up

Coach’s Choice

Skills

T2B Practice

WOD

Throughout this week, those competing on Sunday will have slightly different programming.

Those Not Competing:
A. Heavy 5 Deadlift

B. “3A Chippah” (Rx) [Scaled]

For time:
25 Deadlifts (135, 95) [95, 65]
25 Box Jumps (24, 20) [Step ups 24, 20]
25 Toes to Bar [Butterfly Abmat Sit-ups]
25 Calorie Row
25 Pull-ups [50 Jumping Pull ups]
25 Box Jumps [Step ups 24, 20]
25 Deadlifts [95, 65]

Those Competing
A. Goat practice
B. 1 min stations
Deadlifts (135, 95) [95,65]
Box Jumps (24, 20) [Step ups 24, 20]
Toes to Bar [Butterfly Abmat Sit-ups]
Calorie Row
Pull-ups [Jumping Pull ups]
Box Jumps [Step ups 24, 20]
Deadlifts (135, 95) [95, 65]

———————————-

Travel WOD

3 Rounds – 1 minute stations

wall walks

squats

handstand push ups

squats

rest

 

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