July 1, 2012

7-2-2012

Warm Up: Row 500 meters  (on your own)
GROUP
10 Dead Lifts (45/15)
10 Clean Pulls
10 Hang Cleans
10 Front Squats
10 Jerks

Strength: 6 Rounds
3 Hang Cleans + 1 Split Jerk
60% - 70% - 80% - 80%- 85% - 85%

WOD: 21-15-9
Power Cleans (115/75)
Toes 2 Bar
Box Jumps (24/18)
 
Group Times: 6,7,8,9 AM and 4,5,6 PM

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