Fri. 6/20/14
25-20-15-10 SDHP (85/63) SitUps WBS (20/14) Singles Power Snatch (85/63) I-Run
Th. 6/19/14
10! Hang Clean (155/118) 4 DB Hang Power Clean & Split Jerk (alt.legs) (35/20) 2per side Renegade Rows (35/20) 25min Rx Cap
Wed. 6/18/14
“Air Force Wod” 4 Burpees At The Start of Each Min. 20 Thrusters 20 SDHP 20 PJ 20 OHS 20 FSquat – 20min. Rx Cap (95/65)
Tues. 6/17/14
Strict Press 4×5 – Deadlift 4×5 – The Strength work should entail at least 3 warm up sets prior to the 4 work sets ————————- 8min. AMRAP 3 MU (bar or ring) sub 9 chins 6 HSPU – no ab mat 9 Sumo DL (185/138) 12 Later jumps over bar (6perside)
