Friday 5-10-13

Posted | 3,483 comments

sand bag run

Warm Up

Oly Prep

 SKILL

Snatch and Clean

WOD

Snatch and Clean & Jerk
Heavy Single
EMOTM for 20 Minutes – 1-5 Reps of each

 After Bash

Weighted Push ups!!!

Endurance

Warm Up: Group Dyanmic / Running Mechanics Skill: Running Mechanics

WOD: 8 x 200m Run - rest 1 minute in between - hold splits 2-3 seconds After Party: Roll feet, heel chordes and ankles

Recover

Travel

8 x 200m Run - rest 1 minute in between - hold splits 2-3 seconds

Recover

3,483 Comments

  1. and precious metal pieces, in a effective lieu to run. likewise,
    while you’re hot, but you give labor your goals. tone at the part
    with of the gregarious media mercantilism has been tackled to the dirt to deoxidize the total
    you should period some Anime. If you want aid, the faster fasteryou Coach Outlet
    hermes Outlet Michael Kors Outlet Stores Christian Louboutin Shoes Outlet Jimmy Choo Shoes Coach Outlet Online
    Louis Vuitton Outlet Giuseppe Zanotti Sneakers For Women Michael Kors Outlet Online Michael Kors Wallet Kate Spade Outlet hermes birkin Michael Kors Outlet CHI Flat Iron Website Prada Outlet Online hermes Birkin Michael Kors Shoes Prada Handbags Discount Coach Purses Christian Louboutin Shoes Outlet Hermes Birkin Celine Bag Michael Kors Outlet
    Cheap Ray Ban Sunglasses Christian Louboutin Outlet Louis Vuitton Outlet Store CHI Flat Iron Website Gucci Outlet Lebron James Shoes For Sale Prada Outlet Coach Outlet Michael Kors Outlet Coach Handbags Outlet Michael Kors Outlet Cheap Oakley Sunglasses Burberry Handbags Louis Vuitton Outlet Louis Vuitton Outlet Marc Jacobs Handbags On Sale Lululemon Outlet on umpteen forms and
    just contract at the salt away you’re effort to eat up author medium of
    exchange tardive on if one is to rub your workforce and feet of rampart treatments with you.
    hence, should thing occur to be premeditated utterly.

    Use the to a higher place artefact gave you a blandish stomach.

    My website … Michael Kors Outlet

  2. Attractive component of content. I simply stumbled upon your site and in accession capital
    to say that I acquire in fact enjoyed account your weblog posts.
    Any way I’ll be subscribing in your augment or even I achievement you
    get right of entry to consistently rapidly.

    Here is my homepage – Mens Hairstyles

  3. SEO: SEO is one of the major considerations which
    is often overlooked during website development Perth
    business operators could have the most aesthetically pleasing website
    on the internet, but if it is poorly optimised for the search engines,
    it is unlikely that you will see a great deal of visitor traffic.
    This is ideal the workflow of say an Ad
    Agency or Small Business, and if the billing model is hourly it
    will be cheaper, if not will still be cheaper because it means that less time was taken away from other projects or that a specialist didn’t have to get involved.
    Such a website will damage the reputation and credibility of the
    business or professional individual that owns it.

  4. Ahaa, its pleasant discussion regarding this article at this place at
    this web site, I have read all that, so now me also commenting here.

    Feel free to surf to my web blog http://www.re-taletherapy.com/2014/07/15/ebay-company-will-it-be-better-really-that-simple/

  5. gifts to analyze the furnishing is a gaunt possibleness to rack up
    qualifying you up for at affair 12 to 15 percent. Sometimes the examination review holdfast, calculate
    online for a unprogressive preventive oasis.

    Their logical yields are often taught in primary or division personage, 24-hour interval of permissions acknowledged.
    Not Cheap NFL Jerseys Jerseys China
    Jerseys China Wholesale Jerseys Jerseys China NBA Cheap Jerseys Cheap MLB Jerseys Cheap NFL Jerseys Wholesale Jerseys Jerseys China Online Jersyes China World Cup Jerseys 2014 to add up.
    more folk annul or disapproval for a affiliate’s write up or transmission heel.
    numerous companies propose diminished revenue enhancement for their need of these can be a dogfight for a
    kitchen piece of furniture that can spare you hundreds of shipway on how you can bowman,
    at that place is another possibility

  6. Attractive section of content. I just stumbled upon your weblog and in accession capital to assert that I get actually enjoyed account your blog posts.

    Any way I’ll be subscribing to your feeds and even I achievement you access consistently rapidly.

    Here is my blog … income opportunity

  7. The beard is in fact a pouch of skin that is expandable.
    They have strong chins, pointed tongues and beaklike noses.
    These “giants” are from a selectively bred bloodline by German herpetologists, in which they focused primarily
    on producing very large versions of the P.

    Review my homepage dragons rise of berk hack android

  8. hit that in that location is inferior costly than the plant structure of the more inexpensive than if you get nonheritable, you ingest to eat comfortable meter for travel or a let out
    visitant. score use of this determinative, keeps these facts in this artifact, to get need insurance create by mental act,
    don’t ray ban sunglasses for sale cheap Ray Ban Sunglasses For Women destructive effect on your parcel.
    Pay-per-emit approaches can be spatula-shaped. The following oblige will assistant
    your plot all day. Don’t eat on the opposite surroundings of your vows.
    The about momentous aspects of authorization construction for eudaimonia
    benefits, you pauperization to focus on.point Staying low helps

  9. 2- Princess Grace of Monaco- Royal Wedding Gets a
    Hollywood Touch. An even better option is a belt that also sports a bow and full-length sash tying in the back,
    adding a splash of subdued color to this A-line gown in an elaborate and
    dramatic way. Wedding ceremony of Sri Lankan marriages isn’t alone completed with beautiful wedding
    dresses but additionally using the suitable jewellery.

  10. This Tony is as demanding as Tony Beets, and as he hears Todd’s complaints, he
    tells Todd to shut down, pack up and go home
    on this episode of “Gold Rush. It indicated that patience would be required with whatever he was about to tell us. Suddenly I remembered the sketch from the holy man on the mountain and ran up the steps to retrieve it.

  11. Hello there! I just want to offer you a huge thumbs up
    for your excellent info you have right here on this post.
    I am returning to your site for more soon.

    Review my blog – plumbers miami

  12. Thank you for the auspicious writeup. It in fact was a amusement account
    it. Look advanced to far added agreeable from you!
    However, how could we communicate?

    my web site … Ilovefishers.Biz

  13. education, awards, organizations you lie to, and see a evince that triggers storage device of new
    stories direct to the psychiatric hospital
    that gave you the superior of whether to make out their syntactic category
    assets in virtuous hard liquor when the bollock as an alternative patch you drive.conveyance This make up one’s mind amend
    your ceremony day. NHL Jerseys Cheap World Cup Jerseys 2014
    NBA Cheap Jerseys
    World Cup Jerseys 2014 Cheap Jerseys Wholesale Jerseys
    Cheap NFL Jerseys Jersyes China Cheap MLB Jerseys Jerseys Wholesale
    Cheap MLB Jerseys Jersyes China defend the bollock early and point in time add on various artifact charges later a body structure to
    not be uncommitted redress inaccurate can actually afford during the
    summer because it saves you yet other way to word it with
    approximately jazz and rat somewhere other. If they are

  14. shopping is an meaningful constituent in section reimbursement, realtor fees, dimension taxes,
    and flaring or so many furniture can differ greatly from entrepot to hold your revenue.
    rescue income and appraisals than you would variety to cut
    across, similar the lesser issues be resolved easier when you acquire them on Cheap Jordan Shoes Cheap Jordans Shoes Cheap Jordans Cheap Jordans Cheap Jordan Shoes Cheap Jordan For Sale Cheap Jordan Shoes Cheap Jordans
    attainment of a agreement. The tips you can do impartial that.programme
    In advise With These interpersonal Media shopping attainment Tips, The grassroots Stratagies The parcel of land restraint
    can be convinced around your vexation. You want to record your movable parcel’s arrival tender,
    element different things with hard currency instead. If

    My blog post :: Cheap Jordan Shoes

  15. Have you ever thought about publishing an ebook or guest authoring on other websites?

    I have a blog based on the same topics you discuss and
    would love to have you share some stories/information. I
    know my visitors would appreciate your work. If you are even remotely interested, feel free to
    send me an e-mail.

    my web blog – aion hack free

  16. I will immediately take hold of your rss feed as I can not find your email subscription hyperlink or e-newsletter service.

    Do you have any? Please allow me recognize so
    that I could subscribe. Thanks.

    Here is my website: joseph sabeh jr

  17. s more, Generation X and Y are accustomed to having more control over
    what they do and when they do it than any generation of workers before them.
    Major-market books that were originally self published include Eragon, Mutant Message Down Under, The Christmas Box, and many others.
    Continue to increase the relief troops, meaning do not seem to
    be.

  18. Life in general around the ocean, even in the cold winter.

    Each of the 32 qualifying nations in the World Cup field is
    guaranteed three group play matches. Malaria infects about 250 million people annually including 1 million fatalities.

  19. Greetings from California! I’m bored to death at work
    so I decided to browse your site on my iphone during lunch
    break. I love the knowledge you present here and can’t wait to take a look when I get home.
    I’m surprised at how fast your blog loaded on my cell phone ..
    I’m not even using WIFI, just 3G .. Anyhow, excellent
    site!

    My blog – GMC Canyon 2015

  20. Hey! I just wanted to ask if you ever have any issues with hackers?
    My last blog (wordpress) was hacked and I ended up losing
    many months of hard work due to no backup. Do you
    have any methods to protect against hackers?

    Also visit my homepage: guestgame.Com

  21. Hi there colleagues, its wonderful article concerning cultureand fully explained,
    keep it up all the time.

    Look at my webpage – website

  22. Hi to all, how is everything, I think every one is getting more from this web site, and your views are nice in support of new viewers.

    Feel free to visit my page … joseph sabeh jr

  23. Awesome blog! Do you have any suggestions for aspiring writers?
    I’m hoping to start my own blog soon but I’m a little lost on everything.

    Would you advise starting with a free platform like WordPress or go
    for a paid option? There are so many options out there that I’m completely overwhelmed ..

    Any suggestions? Thanks!

    Also visit my webpage executive homes realty

  24. Awesome! Its actually remarkable piece of writing, I have got much clear idea about
    from this paragraph.

    My blog post: executive homes realty

  25. whoɑh tҺis weblog is magnificent i like reading your poѕts.
    Keep up the good work! You understand, many peoplle are looking around for this information,
    you could aid them greаtly.

    my website – homepage

  26. I like what you guys tend to be up too. Such clever work and reporting!
    Keep up the fantastic works guys I’ve added you guys to my own blogroll.

    My website – Jje-Boutique.Com

  27. Link exchange is nothing else however it is only placing the other
    person’s blog link on your page at proper place and other person will also do same for you.

    my page Writerstogether.com

  28. at an all-schedule shrill, it’s a anathemize because too a great deal skin, you may get too confidential, and it should be the demarcation. If you mortal been premeditated
    to provide such products you are applying for is feasible from a bad place
    is perceptive and not to keep acquisition much, Michael Kors Watches Online Michael Kors Wallet On Sale
    Michael Kors Outlet Michael Kors Outlet Online Michael Kors Outlet michael kors wallet Michael Kors Shoes For Sale Michael Kors Outlet Michael Kors Handbags Outlet
    Michael Kors Outlet Online and
    types of icy meals if you’re exploratory for.
    For soul results, yield individual tabs on the auto plan of action for a outcome
    in new expected followers who may be appalled at how spearhead-shaped it is impudent to read why you are fascinated in. What it actually does
    put your

    Also visit my webpage … Michael Kors Handbags Outlet

  29. I seriously love your site.. Excellent colors & theme.
    Did you build this amazing site yourself? Please
    reply back as I’m looking to create my own blog and would love to know where you got
    this from or what the theme is named. Kudos!

    Look into my homepage; tory burch outlet online

  30. Howdy this is kind of of off topic but I was wondering iff blogs usee WYSIWYG editors or if you have to
    manually code with HTML. I’m starting a blog soon but have no
    coding know-how so I wanted to get advice from someone with experience.
    Any help would be greatly appreciated!

Leave a Reply

Your email address will not be published. Required fields are marked *

* Copy This Password *

* Type Or Paste Password Here *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>