SUNDAY, JUNE 18, 2017

 

WOD:

3 Rope Climbs

2 Minutes of Box Jumps (24/20)

21 Dips

90 Seconds of Box Jumps (24/20)

15 Dips

60 Seconds of Box Jumps (24/20)

12 Dips

30 Seconds of Box Jumps (24/20)

9 Dips

3 Rope Climbs

*Score is total time and Box Jump reps.

Spend the remainder of time after the WOD working up to a heavy Squat Clean. Once achieved, complete several short sets with gradually lighter weights.

 

***404 MISSFITS @ 9AM***

2 Rounds –

20 Box Jumps (20″)

20 Alternating Single-Arm Kettlebell Swings (35#)

20 Hand Release Push-Ups

50 Double Unders

20 Hand Release Push-Ups

20 Alternating Single-Arm Kettlebell Swings (35#)

20 Box Jumps (20″)

 

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