Wed. 7/9/14
10! Hang Power Snatch (135/103) Pull Ups 10 DU per round (sub 5 Burpees and 20 singles per round) NFT 1k row
Tues. 7/8/14
SP 8-8-8-8 PP 3-3-2-2-2 3 Rounds 10 Power Cleans 95/75 20 Burpees over Bar Rest 5min 3 Rounds 5 OHS 95/75 15 Sit Ups 20 KBS 24/20
Mon. 7/7/14
3 rounds NFT 40ft. Bear Crawl 40ft lunges 5 – 5sec push up plank hold + 1 push up 5 Squat Jumps – Front Squats 5×5 – 10min. AMRAP 5 STO ((115/88) 10 DL “…..” 15 Box Jumps (24/20)
Th. 7/3/14
Closed Friday The 4th – Hero Wod Option “Ralph” 4 Rounds 8 Deadlift (250/170) 16 Burpees 3 Rope Climb @ 15′ – sub 9 chin ups 70th Run – sub: 700m Row – Or – “DT” 5 Rounds 12 Deadlift (155/105) 9 Hang Power Clean “…” 6 Push Jerk “…”
