Tuesday 06.17.14

Skills/Strength
Clean & Jerk max of day
WOD
AMRAP 7 min
7 Deadlift 315/205
14 alt. Pistol
s 21 Double Unders
Skill/Strength/Mobility
10 Min Mobility and Flexibility
Lat and Delt stretch w/ band attached
on pull up bar hold 1min each side.
-Hand in band take steps back palm up head down.
(body facing the pull up bar)
-Elbow in band take step forward (body facing away from pull up bar)"

Saturday 06.14.14

WOD
WOD:
Teams of 2 Partner Running Cindy
30 min AMRAP
5 pull up
10 push up
15 air squat
100m sprint *
each person will complete one round then tag their partner-
how many rounds can you get in 30 mins