Sunday, July 6, 2014

07062014 Sunday WOD

Day 4 of my exercise crusade at the box.  Saving money and getting GAINZZZZZ!!!!

Went in and had some fun working on the many weaknesses....

WARM UP

Burgener Warm UP
+
20 x air squats

3 x of the above

COMPLEX
3 x Muscle Cleans
+
3 x Strict Press
+
3 x Back Squat
+
3 x Overhead Squat
= 1

3 x 3 of the above

Empty Bar for warm up
then loads as follows:

65#, 75#, 95#

3 x Overhead Squat @ 95#
with a 2-3 second pause at the bottom
x 3

10 x Pull Ups
*just broken up. 3, 2, 2, 1,1,1

Tomorrow is rest day! Plan on going in one more time before Chicago!

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