• July 11 1012

    Strength

    Power Clean 5- 3-3-1-1-1

    WOD

    500 Meter Row

    50 Double -unders

    x4


  • July 10 2012

    Elements

     

     

     

     

     

    Skill ;Squat, Deadlift

    WOD

    50, 40,30,20,10

    10, 20,30,40,50

    Squat

    Deadlift 60/40

    For Time

     


  • July 9 2012

    Great turnout and effort for all three sessions today, think warm thoughts…

    Strength

    Strict press 5 x 65%  5 x 75%  5 X 85%

    Push press 5 x 65% 5 x 75% 5 x 85%

    WOD

    “Helen”

    400 Meter Run

    21 American Swings 24/16

    12 pullups

    x3

    Post loads /times to comments


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