Day

September 30, 2014

10.1.14 WEDNEDAY warm up– 2×100 Double Unders Olympic: 5min EMOM of: Snatch Complex (complex= 1 High Hang Squat Snatch, 1 Low Hang Squat Snatch, 1...

9.30.14 TUESDAY warm up– 2x500m Row Olympic: 3×5 Power Clean Strength: 3×8 Deadlift 3×8 Goodmornings 3×8 OH Walking Lunge Metcon: Explode WOD

9.30.14 TUESDAY "CINDY ROW" 5…4…3…2…1 of: "Cindy Rounds" 5 Pull Ups 10 Push Ups 15 Air Squats (20cal Row After each set of "Cindy") For...