Friday, June 27, 2014

Posted: June 27, 2014 by jmdimitri in WOD

50-40-30-20-10
Ball slams
Alt lunges -total(holding a slamball any way) (20/30)
HR push-ups
50m swim/200m run (50 Dubs if raining)

20140627-000201.jpgAustin Satter & Jon Burchard’s synchronized T2B
————————————–
Oly (6pm)
Weightlifting:
A) Cleans: 70/6, 80/4, 85/3, 90/2, 95/1, 90/1*10 sets
B) Jerk Dips: 100-110/3*3 sets

Strength:
A) Bent Row: 3×8 AHAP
B) Weighted Pullup: 3×3 AHAP
C) 30 sec ME Situps, rest 30 sec x 5 sets

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