Monday, July 14, 2014

Tuesday - WOD 165 - Lights Out!


Strength:
Back Squat
3-3-3-3 (4 sets only)
looking for your heaviest set of 3 reps
try to increase weight on each set

WOD:
in a 20 Minute window
Buy in - 25 Candle stick Get ups with a plate/dumbbell/kb 35/25

then AMRAP in time remaining
5 Chest to Bar pullups
7 HandStand Push ups (1 abmat allowed for Rx) (use a box or band for scaled)
9 Squat Snatches 95/65

*beginners only do 12 minutes

OT:
After 3 minute rest
800 meter run or row if raining

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