Day

July 24, 2013

Warm up: 30 sec. each x2 Hip circle steps Air front squats Toes to bar Skill: Hang squat cleans WOD: 3 rounds: 10...

Workout of the Day: MWOD: Shoulder Rotator Smash and Floss (2 Min Ea/ pg 250) T-Spine Smash Overhead Extension Bias (3 Min/ Pg 238) WOD:...

Dynamic Effort Lower Body: Main Event: Safety Squat Bar Free Squat: 3 x 10 @ 60% Accessories: Speedy Conventional Pulls: 3×5@ 60%, 1×5@ 80%. If...

Warm up: AMRAP in 3-5 min of 5 Pull ups 5 Push ups 5 Squats Skill work: Forward rolls WOD: 5 Broad jumps 10 Deadlifts...