Author: lumpy6488

4/24/14 Strength: 8 rds of 30 sec on/30 sec off Dead hang pull ups Wod: 30 Front rack lunges 95/65 15 Hspu 30 Ohs 12

4/23/14 Strength: split jerks 4 sets of 2 h.a.t.a Back squat (yes I know you back squatted on Monday…..you will be ok I promise!!) 70/6

4/22/14 Strength: EMOM x 6 minutes 3 cleans from the hip + 1 jerk Wod: 3 rounds for max reps 1 minute ME kb swings

4/21/14 Strength: Back squat 60/3 65/3 70/3 x 6 sets Wod: 21 thrusters 135/95 21 ab mat wall balls Run 800 m 15 thrusters 15

Gym is closed. Deb will be doing a Regional Wod at 9:30. You can come in and do it with her or come in and