Author: lumpy6488

11/26/14 Strength: Pause Front squat 3 reps every 90 seconds x 6 sets @ 80% *3 sec pause with each rep Wod: 4:00 ME Burpee

11/25/14 Strength: 5X1 Hang Clean (power position) + Front Squat + Jerk – work to a max complex (no more than 5 heavy attempts), rest

11/24/14 Strength: Back squat EMOM x 8 2 reps @ 80% Wod: 42-30-18 Wall Balls (20/14)** 21-15-9 Power Cleans (135/95) **RX for wall balls is

We are closed today. We are hosting a USAW Certification

11/21/14 10 minutes to MOBILIZE 10 minutes to work a weakness Wod: 4 RFT: 25 min cap 500m Row 20 hang Squat Cleans, 95/65 20

11/20/14 Strength/skill: Static shaping- 3x 45 sec Hollow holds w PVC Rest as needed 3x 45 arch hold on stomach w PVC Rest as needed