Monday, July 6, 2015

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“You can’t put a limit on anything. The more you dream, the farther you get.”– Michael Phelps

A. Strength
5 min EMOM: 2 squat cleans
5 min EMOM: 1 squat clean

B. Metcon
10 min AMRAP:
10 Hang power cleans 115/75
10 box jumps 24/20
10 burpees

C. Test
Max strict pull ups

D. Optional
Endurance- short interval
4 x 200m sprints (rest by rowing a slow paced 250m between efforts)
7x3 barbell good mornings

Have you posted your July goal on the goal board?


  1. Strength- 215# (pleased with this today)
    WOD - 3+18 RX
    Strict pull ups - 15


  2. Strength- 155#
    WOD - 5 rounds (used 24" box)
    Strict pull ups - 12

  3. Strength- 143#
    WOD-5+2 RX
    Strict pull ups- 6
    I loved this workout! The optional was fun. My goal this month is to get 10 strict pull-ups.

  4. Strength 140lb
    WOD RX 5+14
    13 pull ups
    Didn't get to do the endurance, but hoping to make it up tomorrow. Looked fun.