WOD 8:23:2015 | Dogtown Athletic - Oakland Boxing and Oakland CrossFit

WOD 8:23:2015

Strength:

3×5 ¬†Back Squat

1×5 @ 65 %

1×5 @ 75 %

1×5+ @ 85 %

* Add 5 Lb to your 1 RM for upper body movements, and 10 Lb to your 1 RM for lower body movements and recalculate your training weights.

Work

“Inundation”

30x Ball Slam @ 16#/20#

(Player must lock out hips, shoulders, and elbows at the top of the ball slam. All slams must be caught on the bounce, and stood up. (yes, even the last rep.) +

15x Burpee Broad Jump (Must touch chest on each Push-up)

+ 30x KBS @ 35#/53# KB

(Russian. Hands must clear eyes on each swing)

15m Bear Crawl

5 Rounds for time

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