Monday 7-8-13

 In WODs

Warm Up

2 min. AMRAP Double Unders (NO Scaling!  This is for benchmark purposes)

Junkyard Dog


Squat Clean vs. Power Clean


A. 1min. AMRAP Pull Ups

B. 15-20 minutes to build to a 1RM Clean

C.  Three rounds for time of:
250 Meter Row
135/95 lb Power Clean x 10 reps
Pull-Ups x 15 reps

After Party



CF Teens

Same as class


Travel WOD

6 rounds
100 foot sprint
10 push up
100 foot sprint
15 squats
30 sit up

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