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WOD

10
Jul

Big Brother

July 11 , 2019

A. work up to a heavy 2 rep press

B. work up to a heavy 2 rep push press

C. With no rack , execute 50 shoulder to overhead with 155 / 105 , every time you break , 5 calorie bike or 7 calorie ski erg 🙂

8
Jul

Front Squat Party

July 9th , 2019

4 min EMOM 4 front squats – 60% max clean , same weight all sets

rest 1 min

4 min EMOM 3 front squats – 75% max clean , same weight all sets

rest 1 min

4 min EMOM 2 front squats – 85 % max clean. same weight all sets

rest 1 min

4 min EMOM 1 front squat 90 – 105 % max clean , increase across 4 sets , 1 try per minute.

No Rack, working with a partner is recommended

B.

cash out

50 sit ups

25 toes to bar

50 situps