Wednesday, 6/30/10

Warm-Up:
3 Rounds:
5 PVC Pass Thru
10 OH Squat PVC
15 Box Jumps

Dynamic Warm-up

WODs:

Strength:
Squat: 75 x 5, 80 x 5, 85% x 5
Power Snatch: 3,2,1,1,1 (70, 80, 90%-do not max)

MetCon:
"Josh"
For Time:
21 Overhead Squats 95#
42 Pull-Ups
15 OH Squats
30 Pull-Ups
9 OH Squats
18 Pull-Ups

Endurance:

Run or Row: 200m, 400m, 800m, 400m, 200m
Rest half time to complete each run


Pic1: Yes, you have to keep flipping it


Pic2: Some guys drive big, lifted trucks. Vic doesn't need to...

Vid: Druck and Agee do "Nate" (No it's not a porn)

video

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