Tuesday 07.14.15

Warm-up: 5 minutes

10 air squats

5 pushups

10 hollow rocks

20 double unders/ 40 singles

barbell cycle warmup: 2 x

5 hang power cleans

5 push jerk

5 thrusters

(rest 1 minute b/t sets)

EMOM for 10 minutes

3 position power clean + 1 split jerk

non-barbell option:

even min: 6 shuttle sprints

odd min: 30 sec rower sprints

WOD: 7 minute amrap:

30 double unders/90 singles

10 wallball shots

15 kb swings (53/35)


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