Monday, January 6, 2014

Tuesday - WOD 7 - Hero WOD "TK"

Strength (15 min cap)
Back squat
3@70%, 3@75%,  3@80%
Snatch grip deadlift (touch and go)
5@75%,  3@80%,  3@85%

WOD
“TK”
20 minute AMRAP:
8 Strict Pull ups (use band if needed)
8 box jumps (24″/20″)
12 KBS (52/35)

Overtime
2 rounds (each round should be non stop)
20 flutter kicks
20 scissor kicks
20 hollow rocks

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