Fast Hurt

Posted: 12/18/2016 in WOD
Tags:
warm-up

100′ side shuttle

50′ bear crawl

50′ walking lunge

50′ lateral lunge (25′ each way)

25 jumping squats

Strength

Back Squat (12 min clock)

90% + 20lb (Goal)

5x 40lb less than above set

*take 5-6 warm-up sets

WOD

4 rounds for time of:

12 burpees over bar

8 push jerks 165

Extra

2 sets

max set of wide grip strict pull-ups

*2 minute rest

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