100713

49.. 50...  Ok Nic come on girl we only got 100 more to go!

Monday

Level 2

A. Strength: 5 Sets of 2 Power Clean + 2 Power Jerk, Rest 2 min

WOD: 2 Min Drill:
2 min on, 2 min off 4 sets (1 for every quarter!)
5 Clean & Jerk (at 67-75% of A)
10 Burpees
15 Sit Ups
*Remaining time is double Unders

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Level 1

Pre-Skill: 200m run x 2 sets (rest as needed)

Skill Builder: Med Ball Clean

WOD: 2 minute Drill
4 Sets 2 min on, 2 min off
5 Med Ball Clean
10 Burpees
15 Sit Ups
*Remaining time is Jump Rope Passes

Tuesday

Level 2

Strength 1A: Back Squat: Build to a Heavy Triple in 12 minutes, Rest 2 seconds at the top of every rep, Explode UP!
Strength 1B: 10 Min Build to a 1RM Weighted Pull Up

WOD: For time (10)
400m Run
30 Wall Ball
20 Toes to Bar
10 Muscle Ups (Bar Muscle Ups, C2B, etc – Go Hard!)

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Level 1 

Pre-Skill Structural: Strict Chin Up x 3 sets w/partner: 31X1
Skill Builder: Back Squat in 12 minutes, build to a heavy 5 rep

WOD: For time
400m Run
30 Wall Ball
30 Sit Ups
30 Jumping Pull Ups

In order to carry a positive action we must develop here a positive vision. - Dalai Lama

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