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October 28, 2014

Strength- Jerk 2 RM

 

Skill Transfer/Olympic- Post wod- 3 x 400m run rest 2 min between runs (10 min)  

 

WOD:

“Diane”

21-15-9

Deadlifts (225/ 155)

HSPU

 

July 10, 2014

When was the last time you did ball shots?!

 

Iso/Stab - 2 rounds: Pillar to Plank Press x 20 reps, Scap Depressions x 10, Reverse Shurgs x 10

 

MOD: A) Ring Push-Ups 3 sets of 10 reps
B) Bench Press 3 warm-up sets: 5 @ 60%, 5 @ 70%, and max reps @ 75% 1 RM
C) Snatch Grip BTN Strict Press 3 x 10 (light and work on position in the top of the press)


WOD: 3 Rounds for time
50 Ball Shots
Run 400m

 

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