Day

June 26, 2013

Workout of the Day: WOD: In Even Teams, Complete the following for time: Row 40 Calories 40 Wall Ball 40 Push Press (55) 40 Knees...

Warm up: 2x 20 seconds each Squats, push ups, bandy good mornings, tuck jumps, handstand kick ups Skill: Hang squat clean WOD: 21-15-9...

Dynamic Effort Squats: Main Event: Special Bar Pause Squats: 2 x 12 @ 60% with a 5 Second Pause Accessories: Power Snatch: 1 rep at...

Warm up: Mixed Tabata Skill Work: Plank Wars Team WOD: Complete 3 Rounds of 30 sec at each of the following stations. Rotate your entire...