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WOD August 5, 2014 (Tuesday)

What’s up guys! Here’s the workout for Tuesday, August 5, 2014

Tier 1
Bench Press – 1 Rep Max
EMOM – 8 Minutes
(even) Max Assisted Push Ups
(odd) 10 Calorie Row

* Complete 5 rounds for time of:
3 Push Press (pick weight)
100m Plate Run (15/10)
3 Hanging Knee Raise

Tier 2
Bench Press – 1 Rep Max
EMOM – 8 Minutes
(even) Max Strict Push Ups
(odd) 14 Calorie Row

*Complete 5 rounds for time of:
5 Push Press (115/75)
100m Plate Run (25/15)
5 Knees to Elbow

Tier 3
Bench Press – 1 Rep Max
EMOM – 8 Minutes
(even) Max Clapping Push Ups
(odd) 16 Calorie Row

*Complete 5 rounds for time of:
7 Push Press (135/95)
100m Plate Run (45/25)
7 Toes to Bar

After finishing your WOD, please accumulate 6 minutes of a plank hold. 3 minutes on your elbows and 3 minutes as straight-armed.

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