12 July 2016 – Tuesday Two A Day

2016-06-22 12.38.38

Tuesday July 12, 2016

Warm-up: 4 rounds of 250m Row, 12 Burpees over the  Rower

Tuesday Two A Day

WOD 1: 10 Minute Cap

10,9,8….3,2,1 of Pull-ups and Box Jump (On) Overs

WOD 2: 20 Minute Cap

4 rounds for time of…

500m Row

12 Best Squats 115/80#

20 Single Arm Russian Swings (10 Left/10 Right) 53/35#

*Best Squats are defined as…choose the movement you can do the RXd Weight with the highest order skill. Assuming good form and full ROM, Overhead Squats at 115 are better than Front Squats, Front Squats are better than Back Squats etc.

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