Tuesday, May 6, 2014

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050614 WOD

A. Three rounds NFT

100-meter run

10 KB oblique side bends (53/35) (5/side)

10 kips

10 v-ups

B. EMOM 8:00

2 x power clean and jerks @ 80% of 1RM

C. In 12:00

Run 600 meters

Then AMRAP

5 ring dips

7 box jumps (30/24)

9 American kettlebell swings (53/35)

Score is rounds and reps of AMRAP

>> On-Ramp

In 10:00

Run 400 meters

Then AMRAP

5 parallette dips

7 box jumps / step-ups

9 Russian kettlebell swings AHAP

Score is rounds and reps of AMRAP