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

3.16.15 Monday WOD

March 15, 2015

DSC_1096

Group Dynamic Warm Up

then,

BBG

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

1b) 4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

WOD

12:00 AMRAP of:

20 Front Squats (no rack) 135/95#
20 Box Jump-Overs 24/20″
15 Front Squats (no rack) 155/105#
20 Box Jump-Overs 24/20″
10 Front Squats (no rack) 175/125#
20 Box Jump-Overs 24/20″
5 Front Squats (no rack) 205/145#
20 Box Jump-Overs 24/20″

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