WOD

7/10/14

Clean and Jerk  Find a heavy single. Then Drop sets 2x 1 @ 85% Metcon  5 min AMRAP 100m row sprint 6 hang power snatch (115/75) 1min rest 5 min AMRAP 200m run sprint 10 kb swings (53/35) 1min rest 5min AMRAP 10 AB mat sit ups 10 wall balls (20/14)
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July 9th

7/9/2014 Strength: Strict Press 5-5-5-5-5 (75-80%) Skill: Rope climb (legless and foot pin) bar muscle up C2B pull up Kipping pull up Metcon 5 rounds 3 bar m-ups (6 c2b pull ups) 8 front rack lunges (135/95) 10 bar facing burps
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July 8th, 2014

Diane- 21-15-9 Deadlifts(225,155) HSPU  
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