Slammin It!

April 7, 2014

Congrats to the Summa folks who ran the Hot Chocolate 5k yesterday in downtown Philly; particularly to Audrey Chen for killing her first race ever! Other Summa runners who crossed the finish line: Michael Michener, Beth Japchen, Phil Gutis, Trish Rosiak, Scott McFarland and Leann Hanshew.

 

Mobility

 

10 minutes

 

Warm Up

 

Slam ball

 

Strength

 

Squat cleans 70 percent 3x3

Clean pulls 3x3

Clean deadlifts 105 percent

 

WOD

 

10 min amrap

 

15 ball slams

10 reps Db snatch 

10 rep overhead ball lunge

 

 

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