Monday, February 10 , 2014

Performance WOD

MOD

Clean

4 Sets of  1-1-1 (rest 10 Sec between singles)

WOD

(14 Min Cap)

For Time:

500m Row

Then 3 Rounds of:

12 Pull Ups

10 Thrusters 100/65

Rx+= 1000m Row, 40 CTB Pull Ups, 30 Thrusters 100/65 (Straight Through)

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Fitness WOD

MOD

back Squat 8-8-8

WOD

3RFT

Run 200M

10 KBS

5 Push Ups