Thursday 4.30.15 WOD

Announcement: CrossFit Prom 5.16.15

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Dynamic Effort Upper


Bent Over Row (12×2 @ 80% 1RM)
**Superset bent over rows with pull ups


Pull-ups (12×2 banded – strict – kipping)
*Note what type of pull up you completed


20-Minute AMRAP of:
10 Push Press (115,70)
10 Kettlebell Swings (55,35)
10 Box Jumps (24,20)

In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

$ Out

4x30sec. Barbell Push Aways
**Anchor feet under dolly or DBs. Bring back to 45 degree angle, barbell on chest in bench press position. Press away as many times as possible in 30 sec.