Friday 06-21-13


***the last class of the day today is the 1:00 ***

Warm Up

Heavy day Warm Up


Clean and Push Jerk


Find a Heavy Clean (3-3-2-2-1-1-1-1)

Find a Heavy Push Jerk (3-3-3-2-2-1-1-1)

After Bash

50 Hip Extensions

Travel WOD

Find a Heavy  Dumbbell Clean (3-3-2-2-1-1-1-1)

Find a Heavy Dumbbell Push Jerk (3-3-3-2-2-1-1-1)

30 (one arm dumbbell Sntaches for time) (70/50)





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