WOD – 140807

WOD – 140807

General Warm Up

400m Run or 500m Row
Iron Scap

Strength

Back Squat
1 X 10 @ 60%
1 X 8 @ 70%
1 X 8 @ 75%
1 X 8 @ 80%
~
Front Squat
1 X 5 @ 60%
1 X 5 @ 65%
1 X 5 @ 70%
1 X 5 @ 70%

WOD

EMOM for 14 min:
Odd Minutes – 1 Rope Climb
Even Minutes – ME Wall Ball (20/14)

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