7.18.14 "Stomach Wrench"

SWOD:

Front Squat - 1x2@65%, 1x1@75%, 2x1@85%, 2x1@95% of your 1RM

Clean Pull -2x2@100%, 2x1@110%, 1x1@120% of your 1RM clean

-Coach Casey

WOD:

3 rds:

1 min Pull Ups

1 min Box jumps

1 min Hang Power Cleans (75/55)

1 min AB Roll with Bar

1 min KB Swings

1 min Rest w KB in front rack

-the doll