Friday April 28, 2017 WOD

Friday “WOD” Workout Of The Day 100% Max Effort on Each Round- FAST! Score Each Round Separately Same or Better each round. 3 Minutes rest in between rounds. EARN IT!   AMRAP 3 5 Box Jump Rx 24/20 8 KB Swing Rx 70/53 Rest 3 Minutes Repeat x 2

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Wednesday April 26 2017 WOD

Wednesday Weightlifting OH Squat- Working to a heavy single for the day. 7 sets of 1 Overhead Squat (1-1-1-1-1-1-1 “Increase Load each Set”) THEN WOD: 3 Rounds for time of: 25 Power Snatch Rx 75/55 25 Front Squats Rx 75/55 Courtesy of Icon Athlete  

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