Tuesday 7-8-14



Warm Up

Back Rack Lunge Steps (alternating 2/2)


Handstand Push Up


For Time:
Kettlebell Front Rack Lunges Steps (alternating) (53/35)
Handstand Push Up


ONE Nation Competitors:

Snatch Deadlift + Hang Power Snatch + Full Snatch, heavy single

After Bash:

Surprise Partner WOD with New Toys!
(Alternating Rounds)
In Teams of 2:
10 Rounds For Time:
25m Yolk Carry
10 Box Jump Overs (24″20″)

*Add Moderately Heavy Weight to Yolk if Comfortable

Travel WOD:

Weighted Lunges Steps (alternating)
HSPU or Push Ups
*Find a weighted object and lunge with it!



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