May 20, 2014

Warm up:

 

Surprise!

 

Skill:

 

5 sets of 5 light high hang squat cleans

 

WOD: Nasty Girls

 

three rounds

 

50 squats

7 muscle ups

10 hang power cleans 135/95

 

Core work:

 

5 sets of 20 sit ups

March 25, 2014

And a happy happy birthday to Alexs McIlvaine!!

 

Mobility:

 

10 minutes

 

WOD 1:

 

3 rounds

 

10 calorie row

8 lateral burpees over rower

Rest 1 min

 

WOD 2:

 

10 to 1

 

Unbroken hang squat cleans

Push ups

 

 

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