WOD – 140703

General Warm Up

400m Run or 500m Row
Iron Scap

Strength

15 min to establish a 1RM Back Squat, Press, or Deadlift, whichever one you missed earlier in the week.  If you did not miss any of these lifts establish a 1RM Bench Press or Power Clean.  ONLY DO BENCH OR CLEAN IF YOU HAVE COMPLETED THE OTHER THREE LIFTS.

WOD

5 Rounds for time of:
15 KB Swings (55/35)
15 Knees to Elbow
15m Handstand Walk

 

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