7-9-14

7-9-14

Warm Up

5 x 10
10 Good Mornings
10 Bent Over Rows

Skill:

Strict Pull Ups – Tips/Scaling

WOD:

Every Minute on the Minute for 16 Minutes:
Odd: 7 Hang Power Clean + Shoulder to Overhead (115/75)
Even: 7 Strict Pull Ups

ONE Nation Competitors:

RCF1 WOD with 135/95
rest 5 minutes then..
5 Rounds
50m Plate Push (45/25)
100m Sprint
:90 Second Rest

After Bash:

Plate Push Relay Races (45/25)

Travel WOD:

Every Minute on the Minute for 16 Minutes:
Odd: 7 Dumbbell Hang Power Clean + Shoulder to Overhead
Even: 10 Seated Rows

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