0441

Jun 5th, 2014

Comments: 0
Category: COMPETITION WOD

0441

WARM UP:
BURGNER WARM UP
STANCE MAINTENANCE

MOBILITY:
ROLL OUT/ FRONT RACK

STRENGTH:
BANDED DEADLIFT @65% 12 X 2
POWER SNATCH 5 X 3 (TOUCH AND GO)
GOODMORNINGS 4 X 5
*BETWEEN SETS DO 3 STRICT PULL UPS

WOD:
For time:
20 Front Squats, 205/145
30 Box Jumps, 30/24
40 Kettlebell Swings, 53/35
50 Wall Balls, 20/14

DURABILITY:
50 REVERSE HYPERS
GLUTE HAM RAISE X 3 MAX EFFORT

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