Author: lumpy6488

8/25/14 Strength: Back squat EMOM x7 3 reps at 75% Wod: Helen 3 Rounds 400 m run 21 kb swings 12 pull ups

10 am team wod 11am barbell

8/22/14 Run 1 mile- go all out!! Compare to last mile time. Wod: Alternating EMOM x 16 Even- 12 wall balls Odd- 12 target burpees

8/21/14 Skill: 10 min on the bar/rings *this is an extended warm up/skill work. Work your pull-ups/chest to bar/bar muscle ups/ring muscle ups and there

8/20/14 Strength: split jerk 3×2 2×2 2×1 *increase wt each round* Wod: 3 RFT 15 OHS 135/95 30 ab mats 45 kb swings 1.5/1

8/19/14 Strength: Clean/jerk EMOM x 8 1 PC + 1 HPC + 1 power jerk Wod: 8 min amrap 200 m Run 8 clusters 135/95