Tuesday, August 27, 2013

Fred is always working hard! Last week he was even wod'ing in the rain! Go Fred!!!
Arm/Leg Swings
2 rounds of:
5 Pull-ups
10 Push-ups
15 Good Mornings
20 Ab-mat Sit-ups

Power Clean Practice
(Bar close, catch in rack, feet from pulling to landing stance)


Every 2 minutes for 10 rounds complete:
5 Power Cleans 135/93#
6 Pull-ups
7 Burpees
5 Power Cleans, 185/133#
6 Strict Pull-ups or 3 Muscle-ups
7 Burpees

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