7/24/14……Thursday

Rest day or make up .
For maximum results it is best to train on a 3 days on 1 day off schedule ( if possible) this allows for full recovery before your next cycle. At UTC We program W.o.d.s Mon,Tues,Wed, rest on Thurs wod Fri and Sat, rest Sun. Therefore we use Thursdays as a rest day (only if you’ve done all three wods)
or make up day if you missed a wod you can make up on Thurs. See you at the box!

7/23/14…..Wednesday

* The box will be closed on FRIDAY due to the Crossfit Games at the Stub Hub in Carson.

Wod
Handstand Walk (Spend 10 min working HS walks or accessory moves)
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
10 Ground to overhead 135/95lb
10 Box jump OVER 24/20″
10 Burpees

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7/21/14…..Monday

At the Kids Worlds Angelo fell short on a tuff match where he was out scoring his opponent but got caught with an armbar at the last seconds of the fight.
Kekoa was victorious on both his matches to become the World Champion in his Division. Congrats to both of you for the journey you took to get there. See you on the mats!

Skill
Pistols

WOD

AMRAP 15:

3 Handstand push-ups

6 Kb swings 53/35

9 Toes to Bar

12 Box Jumps
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