Friday, July 25, 2014



Strength
Squat clean from floor 5x3 55% of 1rm bs

Endurance
Run 200m + 10 MB hang squat cleans
Repeat x3, rest as needed

Metcon
16 min EMOM
Even 4 clean and jerks (30% of 1rm back squat)
Odd: 5 ring dips + 5 box jumps (24/20)

3 comments:

  1. TGIF.............we made it!!! YEA!!!

    We had another great night of YOGA. If you missed it you need to try to make a point to come. I know ASA is taking it easy on us right now!!! We are doing a lot of stretching which is SO GOOD!! We never get enough of that!! Come join us you will LOVE IT!!

    I'm going to miss the CrossFit Games watching party! Sounds like you guys are going to have a GREAT time! :-)

    I hope everyone has safe and fun weekend.

    Make it a GREAT day!

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  2. LOVE this wod today!!! Sorry I am having rest day now!!! boo!! Hope everyone has a great friday!

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  3. Swim wod 1150 meters. Not for time, for quality! haha!

    Still have to get toddler squats in today!

    ReplyDelete