Mon – 01/13/2013

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WOD

1) Back Squat 4X8 @70%+

2) For Max Reps:
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pullups
Rest 60 seconds
2 Minutes of Goblet Squats (24/16 kg)
Rest 60 seconds
1 Minute of HR Pushups

COMP

1) EMOM for 8 minutes:
Front Squat x 2 reps @ 80-85%

2) Clean Pull + Hang Clean + Clean + Jerk 5×1@80-90%
Rest as needed

3) Five sets for max reps of:
45 seconds of Ground to Overhead (185/135 lbs)
Rest 45 seconds

4) EMOM for 10 minutes:
Odd Minutes – 15 Wall Ball Shots (20/14) w/ 20/15lb vest
Even Minutes – 10 Chest-to-Bar Pull-Ups