Sunday, 7/11/10

Warm-Up:
3 Rounds:
5 Power Clean 45#
5 Overhead Squat 45#
10 Overhead Walking Lunges 45#

Dynamic Warm-up

WODs:

Strength:
Deadlift: 75% x 5, 85% x 3, 95% x 1+
Clean Technique: 5 x 3 reps (build up to no more than 80%)

MetCon:
15, 12, 9 reps for time:
Deadlift 255#
Burpees
Feet-To-Bar

Endurance:
Run or Row 1 mile with a 10-20# vest at 85% max pace

Pic1: The guys during "Tax Man"


Pic2: Pillow talk... during the WOD?

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