July 13

07142016 WOD

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7/14/16
Warm-up WOD
EMOM X 6
10 wall facing overhead squats – work on position, tight core, active shoulders (externally rotated) use pvc
10 hip extensions on GHD or good mornings with bar on back
:30 Handstand hold

Strength Circuit 4 rounds :80 per station
8 OHS
8 Ring Rows
8 Dips

Met Con
2 minutes on: 1 minutes rest x 5
100 meter run
5 Handstand Pushups Comp 10
AMRAP burpees for the remainder of the 2 minutes


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