Speed

WOD (8-21-15)

(4 Rounds)

(:20) – Hollow Holds

(:10 rest)

(:20) – Superman Holds

*rest (:40) then repeat*

(5 Rounds)

12 – Wall Balls (20# / 14#)

10 – Box Jumps (30″ / 24″)

8 – Hang Snatches (115# / 75#)

WOD (8-12-15)

(EMOM x 7)

5 – Squat Cleans (185# / 125#)

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(2 min. rest)

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(7 min. AMRAP)

2 – 30ft. Handstand Walks or Bear Crawls

10 – Toes 2 Bar

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(2 min. rest)

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(7 min. AMRAP)

200 meter Run

12 – Kettlebell Sumo High Pulls (53# / 35#)