WOD August 22, 2014 (Friday)

Hey everyone! Good job with the double under attempts today. I’m sure the practice will pay off soon enough. Here’s the workout for Friday August 22 2014

Tier 1, 2, and 3

5 x 6 Bench Press
*Start at 60% to 65% and add 10 to 20 pounds for each set.

Then…

3 Minute AMRAP of:
8 Toes to Bar (Knees to Elbow or Knee Raises)
8 Clapping Push Ups (Strict Push Ups or Assisted Push Ups)

Then…

In Teams of 2, complete the following for time:
70 Burpees
60 Calorie Row
50 Thrusters (your team picks the challenge weight)
40 Box Jumps (24/20)
30 Russian Swings (your team picks the challenge weight)
200m Sprint (per person)

*22 Minute Cap! Tier 1 will come together as a team of 3.

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