07.17.2014

07.17.14


WARMUP
Coach Led DROM


FITNESS
1)3 ROUNDS OF 6 TGUS, 10 KB SWINGS, 14 KB SDHP
2A) 5X5 BACK SQUAT
2B) 5X2 BOX JUMP - AHAP


PERFORMANCE
1)SQUAT PRESS - 3-2-1-1-1
2)5X1 MUSCLE SNATCH
3)5X1 POWER SNATCH


WOD
8 RFT
with a partner
3 AXLE BAR CLEAN AND PRESS @ +130/+50
200 M RUN 
6 FRONT RACK AXLE BAR LUNGES @ ABOVE WEIGHT
200 M RUN
3 AXLE BAR DEADLIFTS @ ABOVE WEIGHT
*both partners run, 1 partner does the work.  4 rounds each partner alt. back and forth.