July 6, 2016

July 6, 2016

partner wu chipper

6 minute clock

a) hallelujahs x 60

b) russian kb swings x 50

c) situps x 40

d) med ball clean + wall ball x 30 


endurance wod :
team wod
“Morrison”
20-30-40-50-60-50-40-30-20 reps for time of:
wall ball (20/14)
box jumps + step down (24/20)
kettlebell swings (53/35)

notes :
- partition as desired.
- 35 minute time cap. 


OR


strength wod :
10 minute emom of :
a) back squat x 3 @ 70%
+
7 sets. every 1:15 of :
b) hang power clean x 1 + jerk x 2
+
box jumps x 15 


notes :
- hpc + jerk = build set.
- tall box for box jumps. be explosive.

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