7.29.15

nutrition

Warm up:

500 m row

10 burpees

5 ring dips

20 shoulder dislocates

10 burpees

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Strength:

Press

65% x 5

75% x 5

85% x 5

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WOD:

8 min AMRAP

12 KB snatch 53/35

10 push ups

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Cool down:

200 m walk

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Extra Credit:

3 rope climbs