Thursday, July 31, 2014

Thursday, Jul 31st
Warm Up
4 Rounds
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Jump Squat

Strength
Back Squat 5 x 5 (HAP) E3M

WOD
4 Rounds for time
30 H2H Swing (hand to hand kettle bell swings only to shoulder height)
12 Ring Dips

Extra Credit
12 KB Swings (70/53) OTM 12 dips

Competitor: (all of the below)
Gymnastics
Strict Pull Up/Dip Complex (video link explains this)

Farmboy Strength
AMRAP: 12 Minutes
Farmers Walk: 50 Yds (32kg/16kg)
Bent over row: 8 (32kg/16kg)

Olympic Weightlifting
CL&J OTM 30 Minute

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