Monday, 7-29-13

Strength/Skill – Shoulder Presss 2-2-2-2-2 3 R.F.T. 2 – Rope Ascents 6 – Man Makers (End with Split Jerk..pause..Lunge) 10 – Deadlifts 275/185

1000m row buy in…. 40 PUSH JERKS 135#/95# 40 POWER CLEANS 135#/95# 40 FLOOR PRESSES 135#/95# 40 FRONT SQUATS 135#/95#

Strength: 16 min E2MOM Back Squat 4 Back Squats 50-70% 15-12-9-6-3 HR Push Up DB Hang Clean & Jerk 50/35 Box Jumps 24″/20″

W.O.D. 1. Power clean: Perform one powerclean every minute on the minute for 15 minutes. The goal is to clean as much as possible by the end of the 15 minutes. 2. As many rounds as possible in 10 minutes of 5 powercleans: use 75% of your max from the 15 minutes 5 H.S.P.U’ s

Strength/Skill: 10 min EMOM: 2 Power Cleans + 1 Push Jerk @ 75% 12 Min AMRAP 6 Box Jumps overs 24/20 9 Pull Ups 12 Front Squats 95/65

Skill – Review the WOD WOD With a partner, complete: 60 Burpees 60 Wall balls (20#/14) 60 Push ups 60 OH squats use 45% of 1 rep max 60 Sumo deadlift high pulls (75/55) 60 Ring dips 60 OH lunges with (45#/25) plate 60 Toes to bar 120 Double unders 800m run