7-19-13

IMG_8809

 I wonder who ate this last night instead of coming to the wod?

Find out tomorrow!

 

Hit all three of the following by 7/21/13

A.)  back or front squat 5×7 @75%
B.)  push press 5×4 @ 100% of strict press “Core-tight, butt-tight!”

C.) Power clean: work up to a heavy 3, perform 3×3 at that weight. record weight used.

* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.

7-18-13

“Jackie”

Row/Run 1000m

50 bb Thrusters

30 pull ups

or

“Frelen”

run 800 m

15 bb thrusters

15 pull ups

5 rounds for time.

POPULAR POSTS

So, You’re Stuck.

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

Warning: Intense.

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

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