WOD – July 22, 2013

Work Out of the Day

Back Squat 5-5-5-5-5

then,

“OC Throwdown Floater WOD”

For time:

15-12-9-2min rest-12-9-6

kb swings, 70/53lbs

lateral jump burpees

Post loads and time to beyond the whiteboard.com

Metcon Workout

7 rounds for time of:

50 jump ropes

5-4-3-2-1 reps of

– burpee box jumps

– med ball cleans

1 minute rest

Post time to beyond the white board.

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