Workout 7.15.14

Nickname: Baby Got Back……..squat

Main – CrossFit

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Warm-up

10x Pass Throughs
6x Turkish Get Ups
10x Fire Hydrants (5 per side)
2x Lateral Shuffle Across Gym

Weightlifting

Same rep scheme as last week. All percentages are of your 3 RM

6 @ 50%
3 @ 75%
Reps to failure @ 100%
Reps to failure at adjusted weight

Back Squat (6-3-Fail-Fail)

WOD

Death By Strict Pullups (AMRAP – Rounds and Reps)

EMOTM perform consecutive Strict Pullups (ie- 1 pullup in min 1, 2 pullups in min 2 etc…). Chin must come above the bar every time, pullups do not have to be unbroken. Use a lighter band for less resistance!

Cashout

800m Run (Time)

Max Effort 800m Run

Feature Video

Cloud 9 Teen Camp