Category: Uncategorized

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

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

6/24/14 Strength: 2 hang cleans + 1 power jerk 4 sets (rest 2 min between sets) Wod: 1000 m row 30 wall balls 20 ohs

6/23/14 Strength: Front squat 4×6 @ 75% (rest 2 min between sets) Wod: 30 HR push ups 100 kb swings 1.5/1 30 burpee box jumps

6/20/14 Wod: 18 min amrap 400 m run/row (weather pending) 20 wall balls ••wall balls increase by 10 each round