Sunday, 7/4/10


Warm-Up:
Row 500m

Dynamic Warm-up

WODs:

Strength:
Deadlift 80% x 3, 85% x 3, 90% x 3+
Hang Power Clean 5 x 2 reps (at no more than 85%)

MetCon:
"DT
5 RFT of:
12 Deadlift 155#
9 Hang Power Clean 155#
6 Push Jerk 155#

Endurance: Tabata x 8
Run or Row: 20s on, 10s off, for 8 rounds

Pics: Jim and Druck- levitating push-ups




Vid: The Sled Drag WOD


video



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