Strength:
5x5 Back Squat @ 75% 1rm
(90 seconds rest between sets)
Wod:
3rds
2 x Hspu's
3 x Muscle Ups
4 x Pistols (4/leg alternate legs)
Rest 3 mins:
10 min AMRAP
10 x Box Jumps (24/20)
200m row
Sunday 1 July 2012
Monday 2 July
Junkyard Dog Warm Up
Strength:
5x5 Back Squat @ 75% 1rm
(90 seconds rest between sets)
Wod:
3rds
2 x Hspu's
3 x Muscle Ups
4 x Pistols (4/leg alternate legs)
Rest 3 mins:
10 min AMRAP
10 x Box Jumps (24/20)
200m row
Strength:
5x5 Back Squat @ 75% 1rm
(90 seconds rest between sets)
Wod:
3rds
2 x Hspu's
3 x Muscle Ups
4 x Pistols (4/leg alternate legs)
Rest 3 mins:
10 min AMRAP
10 x Box Jumps (24/20)
200m row
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