Strength

EMOM For 16 Minutes

Odd Sustainable set of Strict Pull-Ups
Even 3 Front Squat

For the pull-ups try to maintain a moderate but challenging set each round. Increase by 1 rep from the last time you did this if this a repeat.  The front squats start from the floor. Squat clean the first rep if you can. New lifters keep the load light and work on keeping the elbows and chest up throughout the lift.

WOD  

For time

21-15-9

Kettlebell Swings 32/24kg
Box Jumps 30/24″

This workout is a repeat from July 15, 2013!

Challenge yourself to a heavier kettlebell or higher box today.

Off Ramp WOD

For time

21-15-9

Kettlebell Swings
Box Jumps