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August 13 2016


August 13 2016

pull up head smash

August 13 2016

“A dream doesn’t become reality through magic; it takes sweat, determination and hard work.”
-Colin Powell-

2 rounds for time of:
10 Hollow Rocks
Hollow Hold, 20 secs
10 Arch Rocks/SuperMan Rocks
Arch Hold/ Superman Hold (Prone), 20 secs

A) Single Arm Db Bent Over Row:
*6 Reps per Arm*
B) Bulgarian Split Squat:
*5 Reps per Leg*

“FGB Style”
4 rounds, 1 min per station, of:
Kettlebell Snatch, CRX: 53/35 lbs, FRX: 25/18 lbs
AbMat Sit-up
Chest-to-bar Pull-up/ FRX: Jumping C2B Pull-Ups
Rest 1 min
*Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
KB Snatches can be performed with either arm, all reps count.*

This WOD will leave no stone unturned as a cap to this week of increased conditioning and de-loaded strength. Focus on fast hip drive for the KB Snatches and big pulls for the Chest-to-Bars. Go into the weekend with a good pump and sore core!