Wed. 7/17/13
“Fran” 21-15-9 Thrusters (95/65) Pull Ups
Tues. 7/16/13
SP 4×12 EMOM 4 min. 5 Hang Power Snatch @ 60-65% 1 min to change wt and rest EMOM 4 min. 3 Power Snatch @ 70-75% 1 min. To change wt and rest EMOM 4 min. 1 Snatch @ 80-85% Base %’s off of 1Rm Snatch DB Row 4×8 per side build to heavy
Mon. 7/15/13
5 Rounds 2 STO (185/140) 4 Hang Clean (185/140) 6 MU (sub:3 chins 3 dips x 3) 8 sumo DL (185/140) 12 Box Jumps Over Box (24/20)
Sat. 7/13/13
Team Wod – 4 Man Team WBS Burpees Thrusters Row for cal. Details to follow Ninja Training -10:30