WOD - 11 July Friday 11 July 2014: Warm-up (5 mins): PVCs, - TopicsExpress

WOD - 11 July Friday 11 July 2014: Warm-up (5 mins): PVCs, downward dog, mountain climbers, wall balls, sit-ups Strength (16 mins, including assistance): Deadlift – complete either 3 sets of 8 -OR- 4 sets of 6, working to failure on the last set (Cycle 1, Week 1 on Prilepin sheets) Assistance: Good mornings 3 x 10 WOD1 (EMOM7) · Barbell complex – 3 deadlifts, 3 hang cleans — work your way to a three-rep max WOD2 (5RFT) · 10 single-arm KB snatches (1.5/1.0, 5 each arm) · 10 TTB · 10 burpees Three minutes of rest/transition between wods.

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