4 Comments

1. 

   Teri DeMarco on July 2, 2017 at 11:30 am

   Rom WOD

   EMoM 10.
   Farmers carry 100ft 2×55# kb

   Reply
2. 

   Garo on July 2, 2017 at 12:15 pm

   15 green banded pull ups
   Practice kipp swing
   Practice rope climb basics (thank you Max)
   Run 800m with Kiet and Rolanda
   5x200m empty sled push with Kate

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3. 

   Miguel on July 2, 2017 at 4:53 pm

   Weightlifting Sunday

   Split Jerk Work:

   Tall Jerks and Jerk Drives

   Split Jerk singles to 215

   Front Squat on the :90
   6@200
   4@215
   2@235
   1@245 (90%)
   2@235
   4@215
   6@200

   Deadlifts – Singles to 375 (93%)

   Cash out – Tabata hollow rocks

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4. 

   Mark on July 3, 2017 at 9:14 pm

   Cape WOD
   Death by Burpees
   13 rounds
   (PR x 1 round)
   EMOM 5 100 SUs

   Reply