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Archive for June 2011
THURSDAY JUNE 30, 2011 WARM UP: 2 Laps around the Bldg Bear Crawl D/B Frog Jumps D/B 15 V-Ups Shoulder Dislocates / Pass Thru’s SKILL WORK: 10 Push Ups (10 Second Hold at Bottom) 10 Floor Press WOD: Floor Press / Bench Press 8 x 2 Starting at 75% 8 Clapping Push Ups Bridge Sprint [...]
8 x 2 Front Squats on the minute (bar speed) @ 60 % 1RM then, 4 Push Press 8 Weighted Lunges w/ Push Press Weight 80 Meter Sprint 12 Min AMRAP RX = 95 / 75 PHA 115 / 95
3 Dead Lifts 6 Kettle Bell Swings 9 Pull Ups 3 Min AMRAP Rest 1 Minute 5 Rds * Record total completed rounds RX = 185 / 135 53/35 PHA = 225 / 155 70/53
