Category: Uncategorized

7/18/14 Strength: Back Squat 5×4 @ 85% (rest 2 min) Wod: 400 m run 40 deadlifts 135/95 400 m run 30 hang power cleans 400

7/17/14 Strength: Dead hangs/Ring Dips 30 sec on/30 sec off 5 rounds each (rotate movements) Wod: 15 min amrap 10 T2B 5 Thrusters 155/105 20

Barbell

7/16/14 THERE IS NO 9 am CLASS TODAY Strength: Strict press 5-4-3-2-1 (work to a heavy single) Wod: 30-20-10 Wall balls Ground to OH 95/65

7/15/14 Strength: Clean pull + Clean 4 sets of 1 + 1 (85-90% of your 1 RM clean) Wod: 3 Rounds 2 min ME wall