WOD 130822a
Strength
Strict Shoulder Press 7x1
* work sets up to 1RM *
then
5 min EMOM of 3 OHP @ 80%-85% 1RM
MetCon
12 Min AMRAP
6 Thrusters @ 115#/45#
12 Ring Dips
____
WOD 130822b
MetCon
For Time
50 Wall Balls 20#
40 Double Unders
30 KBS 70#
20 Front Squat 165#
10 Muscle Ups
1000m Row
Geoff- Score 20:57
Strength
Front Squat 7x2
Geoff - 225#, 235#, 235#, 235#, 235#, 235#, 245# (PR)
Geoff - 225#, 235#, 235#, 235#, 235#, 235#, 245# (PR)
Arvin - 185# 195# 205# 215# 225# 230# 235#
MetCon
For Time
50 Wall Balls 20#
40 Double Unders
30 KBS 70#
20 Front Squat 165#
10 Muscle Ups
1000m Row
Geoff- Score 20:57
Arvin - 22:38
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