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WOD 072915

28
Jul

WOD 072915

Warmup
3 frames rowl with penalty
15 shoulder touches
10 pikeups
10 squats
stretch

Skill work
EMOM for 6m
8 BOB’s (24/20)
AMRAP PU’s

Strength work
EMOM
PP x1
men start at 95# and increase by 10#
women start at 65# and increase by 5#
continue till you miss weight

Metcon
Ascending reps 1-10 HSPU’s
Decending reps 10-1 Thrusters (95/65)
1 HSPU
10 Thrusters
2 HSPU
9 Thrusters

Finisher
20 ft HS walk