Miamisburg Tough

By: 321go Leave a Comment

Josh squat 

Josh stepped up Monday and volunteered to use dumbbells instead of a bar for sumo high pulls which makes it much tougher and harder to control.  Keep up the hard work Josh, it's paying off big time.

Wednesday Benchmark WOD

"Fight Gone Bad"

Row for calories
Wall Ball Shots (8 ft, Men 20# /Women 14#)
Box Jumps (20 inch)
Push Press (Men 75# / Women 45#)
Sumo High Pulls (Men 75# / Women 45#)

One minute each element, 1 minute rest between rounds, total reps each

321 rounds

Cool Down

DB Hang Power Snatch

Advanced Intermediate Foundational
Scale to capabilities

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