1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

3.10.15 Tuesday WOD

March 09, 2015

DSC_1110

Warm up

Group Dynamic

BBG

5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

WOD

12:00 AMRAP of:

20 Power Clean & Push Jerks 95/65#


20 Box Jump-Overs 24/20″


15 Power Clean & Push Jerks 110/75#


20 Box Jump-Overs 24/20″

10 Power Clean & Push Jerks 135/95#

20 Box Jump-Overs 24/20″


5 Power Clean & Push Jerks 155/105#


20 Box Jump-Overs 24/20″

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