The WOD is up! Wed, 7/13/2016 Barbell Club Jerks: Pause in Dip Work to heavy Double. Drop Sets no pause 4/2 Front Squat Pause 90% of best clean 4/3 Work to heavy Single Accessory: 4RFT 12 Sh 2 OH (50/30kg) 12 T2B 12 Front Squat (50/30kg) Wed, 7/13/2016 CrossFit Pull Up and Dip Practice 5 MIN AMRAP Pull Ups 5 MIN AMRAP Dips 50 Cal. Row 50 Toes to Bar 50 Cal. Row 50 GHD’s 50 Cal. Row 50 Abmat Sit Ups 20 Minute Time Cap Wed, 7/13/2016 New You Challenge Front Squat, Push Press, Power Clean 3 RFT 10 KB Deadlifts 10 KB Swings 10 Goblets Squats 100m Run http://ift.tt/29CAvQ9

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