Monday, August 12, 2013


Welcome to the Herd Dana!

Great time with friends at the cookout Saturday!

Say Cindy..



and Dingo hung out with us!


All Levels (Cap)

Strength: Back Squat 5 x 3

3 x
Row 150m - Rest 10sec
T2B AMRAP 30sec. - Rest 90sec

4 x
Row 100m - Rest 10 sec
AMRAP 30sec. - Rest 90sec


All Levels (Cap)

Skill Builder: 4 x Snatch Complex
1 Snatch Grip DL
1 Snatch Ext
1 Snatch Grip High Pull
1 Power Snatch
1 Squat Snatch

"Isabel"- 8min cap
30 Snatches FT (135/95)

Push Up Test (score is total reps)
2 min M.R. Push Ups - Rest 1min
1 min M.R. Push Ups - Rest 30sec
30sec M.R. Push Ups - Rest 10sec
10sec M.R. Push Ups


Level 1

Skill Builder: Kipping Pull Up Review

"Cindy" - AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats

Always do your best. What you plant now, you will harvest later. - Og Mandino

Post load, time, or reps completed to comments.

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