Day

July 11, 2013

Workout of the Day: WOD: As many Reps as Possible in 1 Minute, 2 Times through of: Hang Power Snatch (115/ 75) Push Ups Wall...

Dynamic Effort Lower Body: Main Event: Straight Bar Box Squats: 60% x 2 x 20 Accessories: Power Cleans: 70% x 1 x 15 every minute...

Deepwater Bench Day: Main Event: Get a Crew and load up 225: Bench 225 x 3 x as many sets as possible until dead Accessories...

Skill work: Sit <-> Stand Angry Gorillas Warm up: 4 Station relay WOD: AMRAP in a given amount of time of 3m Log roll 3m...

Warm up: 4 Station Relay Skill work: Good Morning <-> Back squat WOD: As a team, complete 3 Rounds of 30 sec at each...