A)Back squats 10-10-10

B) 2 sets:

1 min ME power cleans 115/75

1 min ME row for cals

1 min sit-ups 

1 min burpees

Rest 3 mins

C) 6 min emom

1)45 sec plank

2)15...

Wednesday March 4th, 2014

WOD

Strength:

Squat cleans 3-3-3-3-3-3

metcon:

10 min amrap

30 DUs

15 snatch 75/55

A) back squats 5-4-3
-all tough sets

B) 3 sets:
10 DB Bulgarian Split Squats rest 60s b/w sets

C) 10 Rounds for time:
100ft KB Farmer Carry 70/55
5 Box j...