Thur 07.17
Skill/Strength
"All levels follow E3MOTM for 12 Min"
"Build to a progressively heavier weight" (Rx target 78% 1RM, Elite target 85% 1RM)
"Stabilize knee during jump sequence and landing"
Scaled
10 Goblet Squat + 5 Box Jumps
RX
8 Back Sqt + 4 Lateral Box Jumps 30/24
Elite
5 Back Sqt + 3/3 Single Leg Box Jumps
WOD
"Solid self assessment before attempting Max effort, be smart"
"Lynne"
5 RNDS Max Reps
BW Bench Press + Pull Ups Elite _Na_ RX _Na_ Scaled Use 60% BW & Ring Rows
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