WOD 7.29.13

LEVEL1- FITNESS

A. STRENGTH

EMOM for 6 minutes

  • 5 Front Squats
  • Rest 2 minutes—– Then:
  • EMOM for 6 minutes
  • 10 Kettlebell Lunges (heavy)

B. METCON

AMRAP 8

  • 5 Front Squat (115/73)
  • 12 Jumping Lunges

C. SKILL

  • 3x 30 sec: Chin over Bar Hold
  • 30 sec. Pigeon Stretch/side

___________________________________________________

LEVEL 2- Performance

A. STRENGTH

  • EMOM for 6 minutes
  • 2 Overhead Squats @ 80% of 1RM
  • Rest 2 minutes
  • EMOM for 6 minutes
  • 15 Wall Balls (20/16)

B. METCON

AMRAP 8

  • 5 Overhead Squats (115/78)
  • 12 Jumping Lunges

C. SKILL

  • Bar Muscle-Up Practice
front squat

front squat (Photo credit: Southern CrossFit)

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