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Danville CA 94526
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Happy birthday Chris!

June 23, 2016
chris

Friday 6/24/16
Establish a 1RM front squat or back squat
*Do the opposite of what you did on Monday
+
In teams of 2:
3 rounds for time:
32 KB snatch (53/35)
32 Burpees
32 Toes to bar
32 Ring dips
32 KB swings (53/35)
32 Double unders (each)
32 Pushups

WOD #1 for Dog Days of summer

RX
AMRAP 10 min:
50 Handstand pushups (partner holds 155/105 overhead)
40 Chest to bar pullups (partner holds 155/105 in front rack)
30 Hang squat cleans (155/105) (partner hangs from pullup bar)
*Bar must travel below the knee on each clean for rep to count

Scaled
AMRAP 10 min:
50 Shoulder to overhead (115/75) (partner holds handstand)
40 Pullups (partner holds 115/75 in front rack)
30 Hang squat cleans (115/75) (Partner hangs from pullup bar)
*Bar must travel below the knee on each clean for rep to count

**For both RX and Scaled your partner must be in the static hold in order for reps to count. Split up reps however you want.

There is no such thing as “toning”

The Glassman chipper

Can he repeat? 

 

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