Friday, July 5, 2013

Warmup:
Coach Led

Strength:
Overhead Squat 7-7-7 (light)

WOD:
9 Minute AMRAP
8 Med Ball Cleans
32 Jump Rope Singles
16 Situps
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4 comments:

  1. JAXMonday, July 08, 2013

    Mudflap:
    10# Bent over rows-10-10-10-10-10 (each arm)
    53# DL-3-3-3-3-3-3-3-3-3-3

    ReplyDelete
  2. JAXMonday, July 08, 2013

    Scrapper:
    10# Bent over rows-10-10-10-10-10 (each arm)
    53# DL-10-10-10-10-10

    ReplyDelete
  3. JAXMonday, July 08, 2013

    Barricade:
    Overhead Squat: 85#
    3-3-3-3-3-3-3-3-3-3

    ReplyDelete
  4. JAXMonday, July 08, 2013

    Shockwave:
    Overhead Squat: 85#
    3-3-3-3-3-3-3-3-3-3

    ReplyDelete

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