Skills

Shoulder to Overhead

Deadlift

Box Jumps

Wod

One Minute On…One Minute Off…for 10 minutes.

30 KB Swings – 70/55

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For every penalty counted, perform a 1000 meter row.

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Some similar breakdown work here for 13.2 with last years push press/ box jump/ toes to bar

Box Jump Movement Prep – Gymnastics Wod

Perfecting the Box Jump – Kstar and Carl Paoli

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