7/25/13 WOD

Summer of Strong: Bench Press 3×3.  Use the heaviest weight you used on 7/15/13.

kong

WOD: “King Kong” Rx’d is 3 RFT

  • 1 Deadlift (450)
  • 2 Muscle Ups
  • 3 Power Cleans (250)
  • 4 Hand Stand Push Ups

I think that Coach Matt may be the only person here to Rx this WOD. For the mortals and non-giant gorillas…

3 RFT of

  • 1 Deadlift (90%1RM)
  • 2 Muscle ups (or 4 Bar MUs, or 3 pullups/3 ringdips x2)
  • 3 squat cleans (80% 1RM)
  • 4 HSPUs

 

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