WOD – 040913

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WOD – 040913

“When someone tells me “no,” it doesn’t mean I can’t do it, it simply means I can’t do it with them.”
― Karen E. Quinones Miller

Rite of Passage

A.
In 5 minutes, complete the following:
– Run 600m
– Row as many meters as possible

Rest exactly 5 minutes, and then do:

B.
Complete as many rounds and reps as possible in 5 minutes of:
– 5 x Chinups
– 15 x Air Squats

Rest exactly 5 minutes, and then do:

C.
In 5 minutes, complete the following:
– Run 600m
– Row as many meters as possible

Rest exactly 5 minutes, and then do:

D.
Complete as many rounds and reps as possible in 5 minutes of:
– 10 x Hand-Release Pushups
– 10 x Box Jumps @ m.24”,f.20”

Open

Session 1:
Personal Bench Press Program

Session 2:

A. Complete 4 rounds for time:
– Max Rep Push Press @ 65% of 1 RM
– 30 Double Unders

* Record total reps and weight for push press and time for entire metcon.

B. Complete 5 rounds of the following:
– 3 Clean Grip Deadlifts
– 3 Power Cleans
– 3 Push Press
– 3 Split Jerks
– 3 Good Mornings

*Perform at 80-85% of 3 RM Power Clean
*Move up each set to the heaviest set possible
*Rest 2 minutes between rounds

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