7.28

A)
Power Elizabeth21-15-9

Power cleans 135/95 and Ring dips

B) Accumulate 3 min at the bottom of near perfect air squat.

C) accumulate 2 min at the bottom of near perfect front squat 45/35

D) accumulate 1 minute at bottom of near perfect ovhd squat 45/35 MAKE SURE SHOULDERS ARE EXTERNALLY ROTATED.

Monday July 27,2015

Monday:CTB Pull-ups 15 minutes of practice

Or

Up to 7 unbroken EMOM for 15 minutes

WOD  

400m w MedBall 20/14

75 wallballs 20/14

400m w MedBall 20/14

Friday July 24,2015

Friday:Skill: 
20 mins

Work up to a max cluster + hang cluster

Wod:

12 min amrap

60 Double unders

20 Wallballs 20/14 @ 9′ for everyone

7.23

work up to a heavy squat clean+hang squat clean+jerk

For time: 50 air squat+50 alt pistol+50 wallballs+50 underhand grip deadlifts 165/115

Thursday July 23,2015

Skill:  

5 rounds

15 hollow rocks

20 grasshoppers

Rest 1 min

WOD:

12-9-6

Full Snatch 135/95

Run 400m