Friday, July 11, 2014


Hang Power Clean 3x8 (40% of 1rm bs)

Endurance
10 med ball hang cleans + 200m run
repeat x4, rest as needed

For Quality:
50 box step ups
30 supine ring rows
50 PVC OHS
30 KB SDHP 53/35
50 hollow rocks

Optional: L-hang x60sec with plate on lap
Stretch!

3 comments:

  1. Yea..........TGIF!!!!

    Have a great weekend.

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  2. wods over the last few days have included: swimming, walking in the sand, sand castle building, more swimming, toddler squats, stair climbing, and more mobility than I typically do in a year! Tomorrow we plan to have bear crawl races on the beach! Think Asa is ok with bringing truckloads of sand back for sand sprint wods!

    ReplyDelete
  3. Sand sprint wods? That would be pretty awesome! ! Hope you guys are having fun.

    ReplyDelete