23 September 2015


Warm-up:  Eastside Lap,20 Push-ups, 20 Air Squats

For Time:  50 Slam Balls Plus over the Shoulder AHAP (Challenge Yourself!)

(Perform a slamball then pick it up and throw over your shoulder)

Strength/Skill:  Deadlift:  3-3-3 (Set a Heavy 3 Deadlift Max; Touch and Go!)

WOD:  For Time:

20 Back Squats (135/95)

50 Double Unders

15 Front Squats (135/95)

50 Double Unders

10 Thrusters (135/95)

50 Double Unders

Cool Down (Optional and on your own):

3 Sets:

10 Toes to bar

10 Ring Dips

10 Ring Rows


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