WOD July 18, 2014 (Friday)

What’s up guys! Here’s the workout for Friday July 18:

Tier 1
3 X 5 Overhead Squat
10 Minutes, Scaled Rope Climb Practice
*Score is total reps, keep a running count
Tabata – Jump Rope Singles
Tabata – KB High Pulls (pick weight)
Tabata – Box Jumps

Tier 2
3 x 5 Overhead Squat
10 Minutes, Rope Climb Practice
*Score is total reps, keep a running count
Tabata – Lateral Jumps (parallettes)
Tabata – Russian KB Swings (pick a challenge weight)
Tabata – Box Jump Overs

Tier 3
3 x 5 Overhead Squats
10 Minutes, Legless Rope Climb Practice
*Score is total reps, keep a running count
Tabata – Double Unders
Tabata – American KB Swings (53/35)
Tabata – Burpees

6:15 Competition Class, here’s your workout:

A) 7 Minutes to find a 3RM Overhead Squat

B) AMRAP – 9 Minutes
8 HSPU’s
12 American KB Swings (53/35)
16 Pistols (assisted pistols are ok)

C) AMRAP – 7 Minutes
40 Double Unders
20 Dumbbell Snatch (heavy)

D) AMRAP – 5 Minutes
Max Reps Clean & Jerks 165/105

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