7-29-14

7-29-14

Warm Up:

“Cannonball”
21-18-15-12-9-6-3
Unbroken Kettlebell Swings

Skill:

Power Clean

WOD:

Every Minute on the Minute:
Power Clean x 1

*Start at 135/65, and increase by 10# per minute until you hit 225/155. For the following minutes, increase by 5# per minute until you fail a rep. If your 1RM is less than 225/155, start at 135/65, adding 5# per minute.

After Bash:

30 Barbell Roll-outs

ONE Nation Competitors:

5 Rounds For Time:
5 Deadlifts at Max Power Clean from class workout
10 Pull-ups:

*10 Minute Cap

Travel WOD:

“Cannonball”
21-18-15-12-9-6-3
Unbroken Weighted Swings

*Find a weight and swing it!

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