Wednesday 15th July 2015: 3 Minute Benchmark WOD

Wednesday 15th July 2015: 3 Minute Benchmark WOD

WARM UP

2 Rounds of:
50 M Run
50 M Butt Kicks
50 M High Knees
50 Air Squats
20 Kip Swings
20 Sit Ups

BURGENER WARM UP

STRENGTH
EMOM for 10 Minutes:

1 Power Snatch + 2 Over Head Squats 75#/ 85#/ 95#/105#
Concentrate on your Form & Technique – SPEED THROUGH THE MIDDLE. FAST ARMS FAST FEET!

WOD
3 Minute Max Effort
Max Effort for 3 Minutes for each of the Following Movements:

Box Jumps/ Step Ups 20″W; 24″M
Pull Ups
Push Press 65#W; 95#M
Wall Ball Shots 14″W; 20″M

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