October 2, 2013

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JASON, VICTOR, DANIEL, KYLE, MATT, ASHLEY, DANIELE

JOE, STEVE, LIZETTE, KATIE, SUE AND DONNA

STRENGTH:

Front Squat

3@75%,

2@80%,

1@85%

3@80%,

2@85%,

1@90%

WOD:

Fitness:

AMRAP 12 Minutes

6 Clapping Push-Ups HSPU

12 KB Swings (53/35)

200m Run

Performance:

AMRAP 12 Minutes

6 HSPU

12 KB Swings (70/53)

200m Run

Supplemental Performance Training:

Deadlift:

In 5 sets build to a HEAVY 3 reps. (Touch and Go)

 –

EMOM 20 min

Odd: 7-10 Ring Dips/Bar Dips

Even: 10 GHD Sit-Ups

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806