Chikara WOD
A1. Back Squat 2-3 reps; rest 1:30;
A2. Weighted Pull-ups; mixed grip; rest 1:30
x4 sets
B. 30s Double-under 1min rest; x6
2min on/2min Off:
10 Wall Ball
5 TTB
Row
5 Burpee
5 Box Jump w/Step down
1-Arm Farmer's Carry
Rest 5min
x2
A1. Deadlift 3-5 reps; rest 1:30
A2. Weighted Dips; rest 1:30
x3sets
B. Run 400m
10-9-7....3-2-1
Push-up
KB Swing
Sit-up
Run 400m
...
Mainsite WOD
"Omar"
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
Post time to comments.
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
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