WOD – Friday – 090514

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WOD – Friday – 090514

Yesterday was Active Rest Day. As usual, there was a bunch of shenanigans that went on with Jase coaching! haha Check out this!

samrollerssamamy

Today we have tire flips. Watch this clip of former WSM Derek Poundstone doing heavy as Tire Flips!

Rob Orlando gives us some coaching points on flipping the tire. Remember, the Tire Flip is NOT a deadlift!

MSG WOD

A. 1-leg Deadlift
3×7-9 ea leg

B. For Time:
– Tire Flips x 30 w/ 20m shuttlesprint in b/w each flip (ie 10m up and 10m back)
– Run x 800m

* Cutoff 25mins

C. Deadlift
6×5@70%

#projectmovestrong

A. Hang Power Clean & Power Jerk
3,3,3,1,1,1

B. Pulls to Knee
EMOM x 6min do 8reps, switching grips between clean and snatch grip. Alter the loads for each pull variant as required. Rest the remainder

C. Back Squat
5@65%
5@75%
AMRAP@85%

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