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July 23 2016

22
Jul

July 23 2016

Andrew Otter Hammy 2016

July 23 2016

Happy Birthday Andrew!

STRENGTH
A) Clean + Hang Clean + Jerk:
1-1-1-1-1-1
*Work up to a heavy 6th set. Hold on to the bar for the complex.*
B) Shoulder Press:
3-3-3-3
*This is a strict, no dip, shoulder press.*
C) Chin Ups :
3×10 OR 10×3
*This is optional if your hands are feeling it after this week, but it’s also in the chin up grip, with palms facing toward you.*

WOD
3 rounds, 1 min per station, of:
Shuttle Run, 10 m
Kettlebell Swing, pick load
Ring Row
Burpee Jump And Touch
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.

After a tough week of WODs, this is the perfect way to cap off the great effort you have put into obtaining your goals. Both Competitor and Fitness Rx are the same, since you get to pick the load of the KB Swing and jump to any height overhead for the burpees. Pace and use this WOD to end on a positive note for the week.