WOD 062916

Wish one thing to come true this year, what would it be?

Warm-up 7

3 sets:
10 OH Squats
Triple/Double Under Practice
Kipping Toe to Bar Progression


Empty Bar:
10 Deadlifts
10 Back Squats
10 Power Cleans
10 Thrusters

Split Jerk

Take 15 minutes to practice or build to a heavy Jerk

Rest 1-2 mins

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Ball Shots

Cut Season Cash Out

2K Row or Run

Out of Town WOD

Death By Pushups - Minute 1 - 1 Push up, Min 2 2 etc till your arms give out!


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