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July 10, 2014

Skill

3 Rounds not for time

15 Hollow Rocks
3 Wall Walks
15 Superman Rocks

The hollow and superman rocks do not have to be unbroken! Perform quality reps even if you need to break the set up.  Wall walks can be scaled by finishing the rep at an angle that you are comfortable with and then coming down. Take the time that you need perform the reps to the best of your ability!

WOD

AMRAP in 15 Minutes

5 Deadlift 225/155lbs
10 Push-Up
15 Box Jump 24/20″

Workout notes: Your chosen deadlift weight should be challenging but lower than 60-65% of your 1RM.  Ideally the weight you choose should be an easy set of 5 while you are fresh and one you think you can maintain for the first a couple of rounds at least.  Breaking up the reps is fine of course but the weight should be nowhere near max effort.    Push-ups are chest and thighs to the floor with a rigid and flat body.  Scale by doing them from the knees or worming up but make sure you hit the final plank position with arms fully locked out.  For the best training effect you’ll want to jump up to the box but you can scale them by performing step ups or going to a lower box.

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