Category: Uncategorized

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)

11am barbell

7/25/14 Strength: Back squats 4 @ 80% 4 @ 85% 4 @ 90% 4 @ 85% 4 @ 80% *2 min between sets Wod: 5

7/24/14 Strength: Strict T2b (no kipping!) 6 rounds of 30 sec on/60 sec off Wod: 10 min amrap 60 Bar facing burpees 30 Thrusters 115/65