Wednesday 22 May, 2013

By 05/21/2013 wod

All Levels

BB Gymnastics

1 Squat Clean + 2 Front Squats: 5 x 5 @ 50%, 3 x 3 @ 60%
*Rest as necessary but no more than 2:00 mins between sets

Conditioning

”Burpee” Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Burpee (reps)

Level 1

BB Gymnastics

20 mins to Establish a 3 RM Front Squat
*Bar must start on the ground.

Conditioning

”Burpee” Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Burpee (reps)

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