26 July 2013

 

STRENGTH:

Deadlift

5/5/5/3/1/1/1 @ 60/60/60/70/75/75/75 %

ACCESSORY:  

10 O/H Plate Lunges (45/25)

WOD:  

AMRAP 10 Minutes

  • 2 Minutes:  Hammer Swings (20/16)
  • 3 Minutes:  Thrusters (Rx:  95/65; S: 75/55)
  • 2 Minutes:  Bent Over Rows (Rx:  95/65; S: 75/55)
  • 3 Minutes:  Double Unders

CORE:  

Weighted Plank Holds (45/25)

  • Hold 1 Minute x 3

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