092013

Katlyn goin hard!

One of our own Mike is going to be riding from NY to Washington 
check out his story. click here





Friday

Level 2

Strength: Squat Clean & Split Jerk
In 15min Find 2RM Squat Clean & Split Jerk (2 squat cleans + 2 Split Jerks)

WOD: 3 Rounds For Time
25 Wall Ball
15 T2B's
* Coaches Choice Finisher 

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Level 1

Pre-Skill: TT Row 250m For Time

Skill Builder: Med Ball Clean

WOD: 3 Rounds For Time
25 Med Ball Cleans
15 K2E/Knee Raises

Finish With: Max Effort Plank Hold




Saturday

Skill Builder: Muscle Up Transition Work And Gymnastic Weaknesses (10)

WOD: "Michael"
3 Rounds For Time
800m Run
50 Back Extensions
50 Sit Ups



Sunday

Team WOD: 5 Rounds For Time
Teams Of 2
20 Burpee Box Jumps
20 Russian KB Swings
100 Jumps Rope Passes

If you are not willing to risk the unusual, you will have to settle for the ordinary. - jim Rohn

Post time, load, and number of reps completed to comments.