1/8/14: Wednesday: Fundamentals at 6:30pm

 

Strength: Dynamic Effort Lower

1.) 8×2: HBBS @75% of 1RM. Rest 30seconds

2.) 6×2: Squat Cleans @ 70% of 1RM:  Rest 45-60 Seconds

 

WOD: 8 Minute Climbing Ladder

2 – Thrusters (100/65)

10- Double Unders

*Add 2 Thrusters/10 Double Unders ea. Round

 

Accessory Work:

1.) 1×100: AB Mat Sit Ups

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1/3/14: Friday

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Strength: 3 Position Snatch (Hi-Hang, Top of Knee, 2″ off Ground) – AHAP

 

WOD:  4 Rounds

50- DU

10 – Hang Cleans

25 – Ab Mat Situps

10 – Box Jumps (30/24″)

 

 

 

 

 

 

 

 
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