Registration for West Coast Strength and Conditioning’s 2013 Battle of the Boxes opens tomorrow morning at 8am!! Have your teams ready and sign up first thing to make sure you get a spot in the competition. Team Precision is currently the reigning champ and will be looking to repeat this year! It should be one heck of a show!! Check the Battle of the Boxes Facebook page and website for more info!

WEST COAST STRENGTH & CONDITIONING

13BATTLE OF THE BOXES

WARM UP:

750 M. Row

250 Easy, 250 Mod., 250 Hard

Then:

5 Min. of Hip and Shoulder Mobility

SKILL:

7 Min. of Bar Muscle Up Technique

-Hollow Taps

-Bar Push Aways

-Transitions

LIFT:

Front Squat

3 @ 65%

3 @ 75%

3×3 @ 80%

WOD:

“LANDMINE”

1-2-3-4-5

Squat Clean Thruster (185/125) (165/115) (155/105) (135/95)

After every round complete:

4 H.R. Burpees

4 Bar Muscle Ups

12 Pistols

POST WOD:

Shoulder Mobility

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