Thursday, June 4, 2015

Picture 7 is a good example of how the body moves around the barbell, instead of the barbell around the body!!
Arm/Leg Swings
250m Run
2 rounds of:
10 Shoulder Dislocates
10 OHS
15 Good Mornings

MOD (20:00 CAP)
Snatch
2s x 3r at 75%
3s × 2r at 80%
1 × 1 at 85%
If you don’t know you max then use
this time to practice or find your max

WOD
Conditioning
“DG”
10:00 AMRAP of:
8 Toes 2 Bar
8 DB or KB Thrusters 35/25# or choose your own weight
12 DB or KB Walking Lunge – using same weight used for Thrusters
U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.
He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

PMOD
400m Run with a Sandbag or Medball

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