Fri. 7/26/13
Clearly/70th/200/I-Run 5 Burpee Box Jumps (24/20) 3 Wall Walks 1 Rope Climb 20′ 200m Row 30 DU Buy Out: 20 T2B 10 MU -ring or bar ok ————————– There is no standard sub. Come early/stay late Attack your weaknesses. Substitution is at coaches discretion.
Th. 7/25/13
BR SP 4×5 ————– Power Clean 2-2-2-1-1-1-1 ——————————- Clean Ladder EMOM for 10 min perform 1 Power Clean and 1 Hang Squat Clean & Jerk Rtg-(225/155) Rx-(205/140) Sx-(165/115) ———————————————————————————
Wed. 7/24/13
Snatch Complex 6×2@70-80% 1 Snatch High Pull 1 Power Snatch 1 OHS Snatch Grip Dead Lift 5-3-2-2-1-1-1 build to heavy Time Permitting NFT 3 Rounds 400Run/200/I-Run 350Row/250/150 10 Singles 10 DU 10 Singles 10 DU
Tues. 7/23/13
PP 5-4-3-2-2-1-1-1 70th/400/200/I-Run 20 WBS (20/14) 15 KBS (24/20) 10 Burpees onto 45lb Bumper 5 C2B Pull Ups