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07.19.2017 WOD

By: 0

A. Mobility

B. Warm-up
200m Run
12 Kettlebell Swings
12 Knees-to-elbow
2 rounds

Followed by 6-8 minutes of light barbell warm-up

C. WOD

Teams of 2
600m Run (run as a team)
60 Deadlifts (135/95)
600m Run
50 Hang Cleans (135/95)
600m Run
40 Push-Press (135/95)
600m Run
30 Muscle-ups (Rx lite: 60 strict pull-ups)
For time
30 minute cap

07.15.2017 WOD

By: 0

A. Mobility

B. Warm-up
Coaches Choice

C. WOD

Buy-in: 75 Ab-mat sit-ups

Followed by 5 rounds of:
300m run
21 Double-unders*
15 Kettlebell Swings (53/35)*
9 Strict-pull-ups or 6 muscle-ups*

Cash out: 75 V-ups

*Break on 21-15-9 do remainder of the reps in burpees, i.e. 6 consecutive dubs means you have to do 15 Burpees, etc…