Thursday, July 28, 2016

Friday - The Swamp

Happy birthday Gator. We Love having you at the box. You are a true motivator and an awesome athlete.
Keep your head up, keep kicking A**, and rock this WOD!

Max Distance Hand Stand Walk (5 attempts)

Metcon (The Swamp) - go with a partner or try it Solo

Buy in 3 muscle ups, L2 - box or band, L3 - Pullups

5 rounds for time
5 squat snatches 175/115, 135/95, 95/65 (power snatches allowed for L2 & L1
5 box jumps 30/24, 24/20, 20/12 (step ups allowed for L2 & L1
5 chest 2 bar/toe 2 bar combos, L2 - pull up/toe2bar, L1 - Box or band pull up/knees to 90
5 Hang Power cleans (Same weight as snatch)
5 GHD situps, L2 - parallel only, L1 - Abmat situp

Cash out
800 meter run (1k row for arhletes not able to run or if its raining)

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