Wednesday, September 17, 2014

Remember to sign up for the Row Clinic on Saturday the 27th. 
Space is limited!!!


Arm/Legs Swings
500m Row
3x10 of:
Shoulder Dislocates
Wall Squats

MOD (18:00 CAP)
Front Squat
3-3-3-3-3 ascending
Record your heaviest set (unbroken of course)

12 Clean &Jerks 135/93#
6 Burpees
3 Rope Climbs
400m Run
10 Clean & Jerks
5 Burpees
2 Rope Climbs                                         
400m Run
8 Clean & Jerks
4 Burpees
1 Rope Climb
400m Run

Extra Work
Hang Squat Snatch 5x5


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