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

8.18.15 Tuesday WOD

August 17, 2015

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Haw River Canoe & Kayak Company – some of us guys took our fitness outside off the gym on some stand up paddle boards this past Sunday. Video coming soon… (lol)

Barbell

5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) + 1 Split Jerk (3 count pause in the catch)– work to roughly 85-90% and concentrate on pausing perfect positions

WOD

4 rounds of: (20 min)

:45 ME 6′ Target Burpees

:15 Rest

:45 ME Hang Clean & Push Jerk 135/95#

:15 Rest

Rest 4:00, then…

4 rounds of:

:45 ME HR Push-ups

:15 Rest

:45 ME Bar Muscle-Ups

:15 Rest

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