July 13, 2016

July 13, 2016

dynamic :

4 minute clock

2 rounds of :

a) bear crawl - length + back

b) angry gorilla - length

c) lunges - length of room + back


endurance wod :
team wod
for time :
4000 meter row
+
25 tough pullups 



notes :
- each minute starts with 8 wall ball (20/14) performed by a teammate before other partner can begin rowing.
- partners alternate minute sets on row.
- rx+ = 2 person team


OR 


strength wod :
5 sets, every 1:15 of :
a) snatch @ 85% x 1
10 sets, emom of :
b) back squats @ 78% x 3
3 sets every 2 mins of :
c) overhead squat x 3 @ 75%
d) tough pullups x 25

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