Tuesday, 072214

am: 
A. Snatch Grip DL w/ Intent - 5RM +1x5@95 + 1x5@90 - not TnG
B. Weighted Ring Grip Pullups - 5RM + 2 drop sets  
C. 
200m Run @ 90%
400m Run @ 60%
100m Shuttle (50 down 50 back) @100%
rest 9 min x 3 
D. 10 min of Dynamic & Static Stretching 
E. 10 min of Core Work 

pm:
A.
250m row
15 kb swings @ 70#
25 burpees
15 kb swings @ 70#
250m row
rest 12 minutes x 2
B. 30 min aerobic recovery & scap work  

Tuesday, 09032013

CFF Team Shirts for Garage Games in Milford, Oct 13

A. Power Clean - 1RM
B. 
250m Row
15 KB Swing (70/53)
25 burpees
15 KB Swings
250m Row
rest 12 min x 3

^keep time's for each of the 3 rds; again, resting 12 min between rounds.