August 29, 2016

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(photo cred: @joekimstudios)


You may have caught Team WOD Gear Toaster Strudel repping RXD at the Summer Shakedown via IG Story this weekend. Kelly & Kathleen placed 1st in the women’s bracket for the floater WOD of 8 minutes to complete: 30 chest-to-bar pull ups + establish max clean and jerk! Total: 345#💪🏽😎 Way to go ladies!!


 

 

(WOD)


A) EMOM 20 MIN:
Odd: 3 Power Cleans
Even: 10 Burpees
*you choose the weight. building is OK

 

 

(SUPPLEMENTAL)

A) 1 1/2 FRONT SQUATS

4 x 3 @ 70-75%
…Rest 3 minutes between sets…


B) COMPLETE 3 SETS:

Bar MU’s max reps
(Rest as needed)


C) COMPLETE 3 SETS:
Bar dips max reps
…Rest 1 minute between sets…

 

 

(BURN)

A) 12 MIN TIME CAP:
1 Mile Run buy-in, then:


B) AMRAP in remaining time of:
20 Burpees
15 Toes-to-Bar (leg lifts)
10 Kipping HSPU (DB strict press)

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