150804

Pre-Wod:
1) Dynamic Group Warm-Up
2) Archetype 3: Front Rack
3) 5 Rounds:
5 Thruster (3 sec. Eccentric, 1 sec. Pause at bottom) 45/35-lb
3 Pull-up
8 Mountain Climbers (with Hip Circles)

Workout of the day for Tuesday, August 3rd, 2015:

10-9-8-7-6-5-4-3-2-1 (7 min cap)
Thruster 50% 1RM
Pull-Up
*Scale the weight of the thruster and the level of pull-up difficulty to finish this workout in under 7 minutes!

14 min AMRAP:
60 Dubz (45 sec. max)
10 Push-Up
6 Supine Ring Row
10 Push-Up
6 Double KB Bent Over Row 70/53-lb

Archetype 3: the Front Rack, Video 1
Archetype 3: the Front Rack, Video 2
(Click Image Below to Enlarge)

Arch. 3 Front Rack

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