7/21 WOD

7/21 WOD

SKILL-

Hip and Ankle Mobility

Review what Rx’d tempos are with a demonstration.

SWOD-

BS @20X1; 15, 15, 15; rest 4mins



WOD-

AMRAP in 14 min of:

3 wall balls                      20# 10′ target

3 KBS Russian                1.5/1pd

3 burpees

6

6

6…

 

COMPETITOR-

EMOM – 12mins

Odd – 3 burpee MU.

Even – 40 DU



Notes:

-Build each set on Back Squat

-Record number of reps on AMRAP

4 comments (Add your own)

1. Molly Payne wrote:
100, 125, 140 for BS/ 18+28 on the AMRAP

Mon, July 21, 2014 @ 7:19 AM

2. Chris wrote:
1st day back

115, 125...only did two sets of bs

12 on the AMRAP

Easing back into it. I felt good though.

Mon, July 21, 2014 @ 8:04 PM

3. stacey wrote:
BS: 105, 125, 145

Wod: 18 rd + 53 reps

12 min Emom: 2 mu/40 unb, 1mu/40 unb, 1 mu/40 unb, switched to 1 burpee-2 butterfly c2b X 3/40 unb for the remainder

Mon, July 28, 2014 @ 10:50 AM

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