Author: lumpy6488

10 am

8/1/14 Strength: Front Squat 15 min to find 3 RM Wod: 15 min amrap 400 m run 12 c2b 12 Db/kb thrusters 50/30

7/31/14 Strength/skill: 1. Tabata Dead Hangs 2. Tabata GHD/v-ups *complete all 8 rds of dead hangs and then move on to ghd’s Wod: 5 rounds

7/30/14 Strength: Strict Press 8×2 rest 90 seconds between sets *increase load each set* Wod: 21-15-9 Ground to OH 135/95 T2b 50 Double unders after

7/29/14 Strength: Deadlift 5 reps EMOM x 8 Wod: Rowing Karen 150 wall balls **every time you break up the wall balls you must row

7/28/14 Strength: Back squat 15 min to find 3 RM Wod: 30 Burpee box jump overs 24/20 30 Front squats (70 % of 3rm BS)