Wednesday December 3, 2014

Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m

Clean and Jerk 3×20
Snatch 5×5

WOD – Larry
Lucky 7’s

7×1 OHS
7×1 Front Squat
7×1 Back Squat

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Tuesday December 2, 2014

1 Green Ball Per Group for Ball Slams

Warm Up
3 Rounds:
10 Pull Ups
10 Hang Cleans
10 American Swings
10 Air Squats

Cleans 5×5
Ball Slams 3×20

WOD – Michael
20 min
Push Press Progression
Advanced Lifter to use a 40kg Bar

Midline
3 x 30 Sec
Back Ext
Toes To Bar
Russian Twist