WOD

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10
Jul

Workout 7/11/14

SS1: 7×3 Behind the neck snatch grip push press-work to 3RM

SS2: 12 minutes to establish a 2RM Squat Snatch
*drop each rep, quick reset

WOD: 10-9-8-7-6-5-4-3-2-1
SDHP 95/65
Box jump 24/20 ADV: 30/24
C2B Pull ups

Core: 8 round alternating tabata
Sit ups, Russian twist w/ plate 45/25 (4 rounds each movement)

9
Jul

Workout 7/10/14

SS1: 30 HSPU for time adv: 50 HSPU

SS2: 12 Minutes to establish a 2RM Squat clean+split jerk
*drop each rep, quick reset

WOD: For time:
100 KBS 55/35
100 hands lift push ups
100 air squats
100 ab mat sit ups

*all reps for each exercise must be completed before moving on to the next