Saturday, 062114

Mickey, getting geared up for his workout!

A. 10RM Front SqT - in 15 minutes or so
B. Ind: 
30 Clean & Jerk (155/108) (135/93)
30 bar lateral burpees 
30 T2B
30 Cal Row 

C. 10-15 of Weakness Specific Work 

D. Team WOD- for those who are sticking around for a bit. Whiteboard at CFF

Sat, 092913

A1. #'d Pullups 7x3, rest :45
A2. #'d Ring Dips 7x3, rest 2:30-3 min
B. MAP @80-85%
AMRAP 16
400m Run
40 Cal AD
4 Strict HSPU - Deficit 

rest 5 min

AMRAP 16
Row 400m
40 Cal AD
4 Bar Muscle Ups

+

10-15 min of Gymnastics Weakness 

Wed, 06262013

Lets get it CFF

A. Back Squat 5x7 @80%

B. EMOM x 14

Odd: 5 HSPU 

Even: Pistols (rep range depending on weakness)

Right into,

EMOM x 14

Odd: HS Walk - :35 of the minute

Even: 8-12 T2B

C. Individualized Skill Work - assigned