The Power House at Highland
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10:00 pm

160714

P1 Strength:
3-5 Sets
Reverse Lunge w/ Plate OH x 20 (10/10)
Rest 30"
Half kneeling upside down press x 6-8 per side
Rest 30"

P2 Strength:
4 Sets:
Jerk Grip Overhead Reverse Lunge x 20 (10/10)
Rest 60"

P1 WOD:
Five rounds for time of:
12 Wallball
12 Hanging Knee Raises, 12 Teasers or 12 Deadbugs (6/6)

P2 WOD:
https://www.crossfit.com/workout/2012/01/16#/comments
Five rounds for time of:
12 Wallball, 20/14 pound ball
12 Toes-to-bar

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7:05 am

160713

P1 Strength:
3-5 Sets
Strict Press 12-8-6-4
Rest 30-60"
4-6/e pistols, single leg box squat, box step down, reverse lunge to instep or reverse lunge
Rest 30-60"

P2 Strength:
Strict Press
40% x 5
50% x 5
60% xx 5
***between sets complete 4-6/e pistol, single leg box squat or box step down

P1 WOD:
3-4 Rounds, Each for time
25 calories
25 Push Press
25 ballslams
Rest 90" between rounds

P2 WOD:
3-4 Rounds, Each for time
25 American Swings 55/35
25 Double unders
25 burpees
Rest 90" between rounds