Author: lumpy6488

7/11/14 Strength: Back squat 5×3 @ 80% rest 90 sec between sets Wod: 15 min amrap 400 m run 30 wall balls 20 kb push

7/10/14 Strength/Skill: Dead hangs & Hollow holds EMOM x 12 min Even= Dead hangs 6,8, or 10 Odd= ME Hollow hold *if you are still

7/9/14 Strength: press/jerk series 5 sets of: 3 push press + 1 power jerk *work up to a heavy set* Wod: 50 kb swings 1.5/1

7/8/14 Strength: Deadlift 10 min to find 3 RM Deadlift Wod: “BELL” 3 rounds for time of: 185/125 deadlifts, 21 reps 15 pull-ups 185/125 front