6/27/14 1 mile run warm up Wod: Cindy 20 min amrap 5 pull-ups 10 push ups 15 air squats
Author: lumpy6488
5:30
Push press + jerk – 60% (of jerk) x 3+1 x 2, 65% x 3+1 x 3 Hang power snatch (below knee) – 50% (of
Am 5,6,9,11 Pm 330,4,5,6
6/26/14 Strength: dead hangs and ring push ups 30 sec on/30 sec off 5 rds each Wod: 18 min amrap 15 box jumps 24/20 12
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Am 5,6,9,11 Pm 330,4,5,6
6/25/14 Strength: Clean grip Deadlift 7×3 rest 90 seconds between sets Wod: 3 min amrap 10 Deadlifts 185/115 10 push ups on the bar Rest
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FBO Fitness 