Don't forget our charity event on Saturday August 10th!!!

Don't forget our charity event on Saturday August 10th!!!

Monday – August 5, 2013

Snatch Complex (Squat Snatch, Hang Snatch, OHS)

3-3-3

“Lazy Fran”

3 RFT

15 Thrusters (95/75)

15 Push-ups

Tuesday – August 6, 2013

Kipping and Double Under Practice

3 RFT

15 Bar Facing Burpees

8 Cleans (155/105; 135/85; 115/65)

Wednesday – August 7, 2013

Deadlift

5-5-5-5-5 @ 70%

5 RFT

10 Front Squats (95/65)

10 KBS (53/35)

10 Box Jumps (24”/20”)

10 Wallballs

20 DUs

Thursday – August 8, 2013

Front Squat

5-5-5-5

“Nancy”

5 RFT

400M

15 OHS (95/75)

Friday August 9, 2013

Rack Jerks

3-3-3-3-3

8 Minute AMRAP

5 HSPUs

10 Sit-ups

15 Air Squats

 

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