Wednesday 5-29-13

stitched pic

Warm Up

Coaches Choice


Overhead Squats



SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

First posted 26 February 2007

95 pound Overhead Squat, 21 reps
42 Pull-ups
95 pound Overhead Squat, 15 reps
30 Pull-ups
95 pound Overhead Squat, 9 reps
18 Pull-ups

 After Bash

Shoulder Mobility and Stretching


Warm Up: Squat Clinic/ Mobility

Skill: Front Squat

WOD: 10 min AMRAP 8 Front Squats (135/95) 20 Double Unders

Rest 5 min

3x800m Run – rest 3 min between intervals



WOD: 10 min AMRAP 8 Dumbbell Front Squats (30/55) 20 Double Unders

Rest 5 min

3x800m Run – rest 3 min between intervals



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