11/23/2013

11/23/2013

PROGRAM A)

Skill

 Medicine Ball Cleans moving to PVC and Barbell cleans 

 WOD

 Run 5K (Bayshore Drive to City Beach St, back up Pioneer to the Gym x 3 then the 200m route)

PROGRAM B)

Strength

1) Work up to a heavy working double of clean complex ( 1 clean pull+full clean+jerk)

2) 5 Rnds of clean complex doubles @ working weight

Cond

Row 1k

25 Power snatches 75/55

25 Wall balls 20/14

Row 1k

25 Power snatches 75/55

25 Wall balls20/14

Row 1k


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720 SE Pioneer Way Oak Harbor Wa 98277