Monday – WOD – 12/08/13

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Monday – WOD – 12/08/13

Rite of Passage

A1. Front Squat
(3 x 8-10 reps @ 3011)
A2. 1arm KB Row
(3 x 8-10 reps each arm @ 2011)

B1. KB Bench Press
(2 x 8-10 reps @ 2011)
B2. BB Romanian Deadlift
(2 x 8-10 reps @ 3010)

C. Battlerope Slams
(2 x 90 w/ 3 min rest b/w sets)

Open

Session 1:

A. Back Squat
Week 9 – 1 @ 87.5%,1@95%,1@102.5%,1@102.5%,2@100%,3@87.5%

Session 2:

A. Squat Clean and Jerk
10×1, OTM – moderate weight. think technique and speed not load.

B. AMRAP 4 of:
21-15-9
KBS, 70/53
Burpee

C. 3 Rounds for max reps of:
1 minute double unders
1 minute C2B Pull ups

 

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