Wednesday 06-12-13


Warm Up

Coaches Choice




EMOTM 10 Minutes

4 Touch and Go Cleans – Heavy
5 Burpees

 After Bash

Gymnastics Skills


Warm Up: Burgener Warm up

Skill: Power Clean

WOD: 1. 12 min to establish a heavy single power clean Rest 5 min 2. 6 min AMRAP 2 power cleans, 80% of heavy single 10 super mans Rest 5 min

3. “Annie” 50-40-30-20-10 Double Unders Ab Mat Sit ups

After Bash: Recover ”

After bash: Recover


EMOTM 10 Minutes

10 Kettlebell Swings Heavy 5 Burpees




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