Monday

Screen Shot 2014-08-03 at 11.09.39 AM
Max on last weeks Clean & Jerk Muscle-up Ladder.

WU
2 Flat loops
5 min Ground to Overhead Musical Chairs

WOD

20 Mins for Quality
400m Run
1-6 Ladder of BarBell or KB Complex

  • Deadlifts
  • Hang Cleans
  • Front Squats
  • Shoulder to Overhead

*Add a rep to each lift until you get through 6 of each then you run again. Make the weight challenging for you. Remember Form then Weight then Time/Rounds

Foundational: Use 1 KB (DL, Goblet Squat, Push Press)
RX: 135#BB or 53#KB Gents 85# BB or 35#KB Ladies

Cooldown
2 Flat loops and 5 mins of Foam Rolling or Yoga Flow

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