Workout of the Day July 21st, 2014


How was your weekend? We have a lot of work to do today, so come in prepared to work for the entire hour.

Iso/Stab- none

Gym- None

Strength- Back Squat 3 Warm-up sets, then 5 reps @ 70%, 3 Reps at 75%, and max reps at 85%

Skill Transfer- Snatch: Work to a heavy double (12 min)

WOD- 3 Min cap on each part. If you finish, then rest early. Rest 1 min between

1-10 Pull-ups (CTB is scale up)

1-10 Ball Shots (20/14 is max)

Max Meter Row

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