Friday, 082814

New site is almost done. Stay tuned for launch details and additions. 

A. build to 1RM SqT Clean Thruster; (must be one motion)

* no power clean then thruster etc 

rest 10 min 

B. amrap 5 - sqT Clean Thruster @80%

rest 5 min 

10 min to set max push press from rack 

rest 5 min 

:30 on max box jumps

:30 power cleans (115/83)

:30 burpees

:30 bike

rest 6 min x 3

*score = total reps each round

Sat, 080214

A. SqT clean Thruster - 2RM - tnG. Thruster jerk allowed 

B. 

AMRAP 20 * PR for PAT Event + for Comp Training WOD 
6 Power Cleans (185/135)
12 burpees
14 t2B
50' HS Walk (scale to 3 wall walks)

C. DB Strict Press in Lunge pOsition ; heavy 6-10 reps x 4 sets each side

D. 30 min Recovery Aerobic Work 

E. Positional Mobility