Monday, July 22, 2013



All Levels

Strength: Power Clean - 5 x 5

Part 1 (5 min cap) for time: 1 - 10 Clapping Push Ups Unbroken
* If Break Either Start That Set Over Or 5 Burpee Penalty
- Rest 3 Min

Part 2: (5 min cap) for time: 1 - 10 Wall Ball Unbroken (Adv - 2fers)
* Same Rules As In Part 1
- Rest 3 Min

Part 3: 5 Min Max Cal Row



All Levels

Skill Builder: Movement Review

WOD: "Helen"
400m Run
21 KBS
12 x Pulls Ups

WF: Coach's Choice


Level 1

Skill Builder: Review Movements/Kipping Pull Up Progression

WOD: "Helen"

400m Run
21 x KBS
12 x Pull Ups

To enjoy good health, to bring true happiness to one's family, to bring peace to all, one must first discipline and control one's own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him. - Buddha

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